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  6. Yardlong beans vs. Russet potato

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

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

  • Yardlong beans is richer in vitamin A and vitamin C, yet russet potatoes are richer in vitamin B6, potassium, copper, and vitamin B5.
  • Russet potatoes' daily need coverage for vitamin B6 is 25% higher.
  • Yardlong beans has 45 times more vitamin A than russet potatoes. Yardlong beans has 450IU of vitamin A, while russet potatoes have 10IU.

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

Infographic

Yardlong beans vs Russet potato 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +144.4%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +89.7%
Contains more CopperCopper +127.7%
Contains more PhosphorusPhosphorus +24.6%
Contains more ManganeseManganese +13.4%
~equal in Iron ~1.07mg
~equal in Zinc ~0.35mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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%
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%
Contains more Vitamin B3Vitamin B3 +114%
Contains more Vitamin B5Vitamin B5 +645.1%
Contains more Vitamin B6Vitamin B6 +1375%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more WaterWater +17.5%
Contains more FatsFats +30%
Contains more CarbsCarbs +133.6%
Contains more OtherOther +87.5%
~equal in Protein ~2.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +28.6%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.