Soup beans vs. Potato — In-Depth Nutrition Comparison
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How are soup beans and potatoes different?
- Soup beans are higher in vitamin A, selenium, fiber, iron, and copper; however, potatoes are richer in vitamin C, vitamin B6, and potassium.
- Daily need coverage for vitamin A for soup beans is 32% higher.
- Soup beans contain 67 times more sodium than potatoes. While soup beans contain 400mg of sodium, potatoes contain only 6mg.
- Soup beans have a lower glycemic index (64) than potatoes (86).
Soup, bean with ham, canned, chunky, ready-to-serve and Potatoes, flesh, and skin, raw are the varieties used in this article.
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.
| Contains more CalciumCalcium | +166.7% |
| Contains more IronIron | +64.2% |
| Contains more CopperCopper | +45.5% |
| Contains more ZincZinc | +46.7% |
| Contains more ManganeseManganese | +45% |
| Contains more SeleniumSelenium | +1625% |
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more PotassiumPotassium | +142.9% |
| Contains less SodiumSodium | -98.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +994.4% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B3Vitamin B3 | +51.6% |
| Contains more Vitamin B5Vitamin B5 | +637.5% |
| Contains more Vitamin B6Vitamin B6 | +496% |
| Contains more FolateFolate | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 1.8mg | 19.7mg | 20% |
| Vitamin B6 | 0.05mg | 0.298mg | 19% |
| Sodium | 400mg | 6mg | 17% |
| Selenium | 6.9µg | 0.4µg | 12% |
| Fiber | 4.6g | 2.1g | 10% |
| Vitamin A | 81µg | 0µg | 9% |
| Potassium | 175mg | 425mg | 7% |
| Iron | 1.33mg | 0.81mg | 7% |
| Copper | 0.16mg | 0.11mg | 6% |
| Protein | 5.19g | 2.05g | 6% |
| Starch | 15.29g | 6% | |
| Saturated fat | 1.37g | 0.025g | 6% |
| Vitamin B5 | 0.04mg | 0.295mg | 5% |
| Fats | 3.5g | 0.09g | 5% |
| Monounsaturated fat | 1.58g | 0.002g | 4% |
| Manganese | 0.29mg | 0.2mg | 4% |
| Cholesterol | 9mg | 0mg | 3% |
| Calcium | 32mg | 12mg | 2% |
| Choline | 12.1mg | 2% | |
| Carbs | 11.16g | 17.49g | 2% |
| Vitamin K | 2µg | 2% | |
| Polyunsaturated fat | 0.39g | 0.042g | 2% |
| Vitamin B2 | 0.06mg | 0.032mg | 2% |
| Vitamin B3 | 0.7mg | 1.061mg | 2% |
| Vitamin B1 | 0.06mg | 0.081mg | 2% |
| Folate | 12µg | 15µg | 1% |
| Calories | 95kcal | 77kcal | 1% |
| Vitamin B12 | 0.03µg | 0µg | 1% |
| Zinc | 0.44mg | 0.3mg | 1% |
| Magnesium | 19mg | 23mg | 1% |
| Net carbs | 6.56g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Phosphorus | 59mg | 57mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +153.2% |
| Contains more FatsFats | +3788.9% |
| Contains more OtherOther | +35.7% |
| Contains more CarbsCarbs | +56.7% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +78900% |
| Contains more Poly. FatPolyunsaturated fat | +828.6% |
| Contains less Sat. FatSaturated fat | -98.2% |