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  6. Russet potato vs. Green bean raw

Russet potato vs. Green bean raw — In-Depth Nutrition Comparison

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How are russet potatoes and green bean raw different?

  • Russet potatoes are richer in vitamin B6 and potassium, while green bean raw is higher in vitamin K and vitamin A.
  • Green bean raw covers your daily need for vitamin K, 34% more than russet potatoes.
  • Russet potatoes contain 3 times more potassium than green bean raw. Russet potatoes contain 550mg of potassium, while green bean raw contains 211mg.
  • Russet potatoes are lower in sugar.
  • Russet potatoes have a higher glycemic index (82) than green bean raw (20).

Potatoes, Russet, flesh, and skin, baked and Beans, snap, green, raw types were used in this article.

Infographic

Russet potato vs Green bean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +160.7%
Contains more CopperCopper +55.1%
Contains more ZincZinc +45.8%
Contains more PhosphorusPhosphorus +86.8%
Contains more CalciumCalcium +105.6%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +20%
~equal in Iron ~1.03mg
~equal in Manganese ~0.216mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 28% 0% 0.33% 1.4% 17% 11% 25% 23% 82% 0% 5% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B3Vitamin B3 +83.7%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B6Vitamin B6 +151.1%
Contains more Vitamin CVitamin C +47%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +485.7%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin KVitamin K +2050%
Contains more FolateFolate +26.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Green bean raw DV% diff.
Vitamin K 2µg 43µg 34%
Vitamin B6 0.354mg 0.141mg 16%
Potassium 550mg 211mg 10%
Starch 17.45g 0.88g 7%
Carbs 21.44g 6.97g 5%
Phosphorus 71mg 38mg 5%
Vitamin C 8.3mg 12.2mg 4%
Copper 0.107mg 0.069mg 4%
Vitamin A 1µg 35µg 4%
Vitamin B2 0.048mg 0.104mg 4%
Vitamin B3 1.348mg 0.734mg 4%
Calories 97kcal 31kcal 3%
Vitamin B5 0.38mg 0.225mg 3%
Protein 2.63g 1.83g 2%
Calcium 18mg 37mg 2%
Fiber 2.3g 2.7g 2%
Vitamin E 0.07mg 0.41mg 2%
Folate 26µg 33µg 2%
Magnesium 30mg 25mg 1%
Iron 1.07mg 1.03mg 1%
Zinc 0.35mg 0.24mg 1%
Manganese 0.228mg 0.216mg 1%
Vitamin B1 0.067mg 0.082mg 1%
Fructose 0.32g 1.39g 1%
Protein per 100 calories 2.7g 5.9g N/A
Calories per 10 g protein 369kcal 169kcal N/A
Weight per 100 calories 103g 323g N/A
Fats 0.13g 0.22g 0%
Net carbs 19.14g 4.27g N/A
Sugar 1.08g 3.26g N/A
Sodium 14mg 6mg 0%
Selenium 0.5µg 0.6µg 0%
Choline 15mg 15.3mg 0%
Saturated fat 0.032g 0.05g 0%
Monounsaturated fat 0.003g 0.01g 0%
Polyunsaturated fat 0.054g 0.113g 0%
Tryptophan 0.027mg 0.019mg 0%
Threonine 0.086mg 0.079mg 0%
Isoleucine 0.085mg 0.066mg 0%
Leucine 0.125mg 0.112mg 0%
Lysine 0.137mg 0.088mg 0%
Methionine 0.041mg 0.022mg 0%
Phenylalanine 0.104mg 0.067mg 0%
Valine 0.131mg 0.09mg 0%
Histidine 0.044mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +43.7%
Contains more CarbsCarbs +207.6%
Contains more OtherOther +104.5%
Contains more FatsFats +69.2%
Contains more WaterWater +21.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -36%
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +109.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1883%
Contains more GlucoseGlucose +308.1%
Contains more FructoseFructose +334.4%
~equal in Sucrose ~0.36g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.