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Russet potato vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the main differences between russet potatoes and yardlong beans?

  • Russet potatoes are richer in vitamin B6, potassium, copper, and vitamin B5, yet yardlong beans is richer in vitamin C.
  • Russet potatoes' daily need coverage for vitamin B6 is 25% higher.
  • Russet potatoes have 7 times more vitamin B5 than yardlong beans. Russet potatoes have 0.38mg of vitamin B5, while yardlong beans has 0.051mg.

We used Potatoes, Russet, flesh and skin, baked and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Russet potato vs Yardlong beans infographic
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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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more PotassiumPotassium +89.7%
Contains more CopperCopper +127.7%
Contains more PhosphorusPhosphorus +24.6%
Contains more ManganeseManganese +13.4%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +144.4%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +200%
~equal in Iron ~0.98mg
~equal in Zinc ~0.36mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +114%
Contains more Vitamin B5Vitamin B5 +645.1%
Contains more Vitamin B6Vitamin B6 +1375%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +95.2%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B1Vitamin B1 +26.9%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more FolateFolate +73.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +30%
Contains more CarbsCarbs +133.6%
Contains more OtherOther +87.5%
Contains more WaterWater +17.5%
~equal in Protein ~2.53g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Poly. FatPolyunsaturated fat +28.6%
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +200%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Russet potato Yardlong beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Russet potato Yardlong beans DV% diff.
Vitamin B6 0.354mg 0.024mg 25%
Vitamin C 8.3mg 16.2mg 9%
Fiber 2.3g 9%
Potassium 550mg 290mg 8%
Starch 17.45g 7%
Vitamin B5 0.38mg 0.051mg 7%
Copper 0.107mg 0.047mg 7%
Folate 26µg 45µg 5%
Vitamin B3 1.348mg 0.63mg 4%
Vitamin B2 0.048mg 0.099mg 4%
Carbs 21.44g 9.18g 4%
Calcium 18mg 44mg 3%
Magnesium 30mg 42mg 3%
Choline 15mg 3%
Calories 97kcal 47kcal 3%
Vitamin K 2µg 2%
Selenium 0.5µg 1.5µg 2%
Vitamin B1 0.067mg 0.085mg 2%
Vitamin A 1µg 23µg 2%
Phosphorus 71mg 57mg 2%
Manganese 0.228mg 0.201mg 1%
Iron 1.07mg 0.98mg 1%
Protein 2.63g 2.53g 0%
Fats 0.13g 0.1g 0%
Net carbs 19.14g 9.18g N/A
Sugar 1.08g N/A
Zinc 0.35mg 0.36mg 0%
Sodium 14mg 4mg 0%
Vitamin E 0.07mg 0%
Saturated fat 0.032g 0.026g 0%
Monounsaturated fat 0.003g 0.009g 0%
Polyunsaturated fat 0.054g 0.042g 0%
Tryptophan 0.027mg 0.029mg 0%
Threonine 0.086mg 0.094mg 0%
Isoleucine 0.085mg 0.135mg 0%
Leucine 0.125mg 0.18mg 0%
Lysine 0.137mg 0.166mg 0%
Methionine 0.041mg 0.036mg 0%
Phenylalanine 0.104mg 0.139mg 0%
Valine 0.131mg 0.146mg 0%
Histidine 0.044mg 0.082mg 0%
Fructose 0.32g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet potato Yardlong beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Russet potato
12%
Yardlong beans
Minerals Daily Need Coverage Score
23%
Russet potato
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Yardlong beans
Yardlong beans is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Russet potato
Russet potato is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.