Yardlong beans vs. Russet potato — In-Depth Nutrition Comparison
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What are the main differences between Yardlong beans and Russet potato?
- Yardlong beans is richer in Vitamin C, yet Russet potato is richer in Vitamin B6, Potassium, Copper, and Vitamin B5.
- Russet potato's daily need coverage for Vitamin B6 is 25% higher.
- Yardlong beans has 2 times more Calcium than Russet potato. Yardlong beans has 44mg of Calcium, while Russet potato has 18mg.
We used Yardlong bean, cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked types in this comparison.
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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 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% |
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 CVitamin C | +95.2% |
| Contains more Vitamin AVitamin A | +4400% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
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
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 47kcal | 97kcal |
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| Protein | 2.53g | 2.63g |
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| Fats | 0.1g | 0.13g |
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| Vitamin C | 16.2mg | 8.3mg |
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| Net carbs | 9.18g | 19.14g |
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| Carbs | 9.18g | 21.44g |
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| Magnesium | 42mg | 30mg |
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| Calcium | 44mg | 18mg |
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| Potassium | 290mg | 550mg |
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| Iron | 0.98mg | 1.07mg |
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| Sugar | 1.08g |
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| Fiber | 2.3g |
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| Copper | 0.047mg | 0.107mg |
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| Zinc | 0.36mg | 0.35mg |
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| Starch | 17.45g |
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| Phosphorus | 57mg | 71mg |
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| Sodium | 4mg | 14mg |
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| Vitamin A | 450IU | 10IU |
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| Vitamin A | 23µg | 1µg |
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| Vitamin E | 0.07mg |
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| Manganese | 0.201mg | 0.228mg |
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| Selenium | 1.5µg | 0.5µg |
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| Vitamin B1 | 0.085mg | 0.067mg |
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| Vitamin B2 | 0.099mg | 0.048mg |
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| Vitamin B3 | 0.63mg | 1.348mg |
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| Vitamin B5 | 0.051mg | 0.38mg |
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| Vitamin B6 | 0.024mg | 0.354mg |
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| Vitamin K | 2µg |
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| Folate | 45µg | 26µg |
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| Choline | 15mg |
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| Saturated Fat | 0.026g | 0.032g |
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| Monounsaturated Fat | 0.009g | 0.003g |
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| Polyunsaturated fat | 0.042g | 0.054g |
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| Tryptophan | 0.029mg | 0.027mg |
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| Threonine | 0.094mg | 0.086mg |
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| Isoleucine | 0.135mg | 0.085mg |
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| Leucine | 0.18mg | 0.125mg |
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| Lysine | 0.166mg | 0.137mg |
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| Methionine | 0.036mg | 0.041mg |
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| Phenylalanine | 0.139mg | 0.104mg |
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| Valine | 0.146mg | 0.131mg |
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| Histidine | 0.082mg | 0.044mg |
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| Fructose | 0.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
17%
Minerals Daily Need Coverage Score
19%
23%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong beans is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
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.