Navy beans vs. Red potato — In-Depth Nutrition Comparison
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What are the main differences between navy beans and red potato?
- Navy beans are richer in fiber, folate, iron, manganese, vitamin B1, phosphorus, calcium, and magnesium, while red potato is higher in vitamin C and vitamin B3.
- Navy beans' daily need coverage for fiber is 35% higher.
- Red potato has 8 times less calcium than navy beans. Navy beans have 69mg of calcium, while red potato has 9mg.
- Red potato has a higher glycemic index (89) than navy beans (39).
We used Beans, navy, mature seeds, cooked, boiled, without salt and Potatoes, red, flesh, and skin, baked types in this comparison.
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 MagnesiumMagnesium | +89.3% |
| Contains more CalciumCalcium | +666.7% |
| Contains more IronIron | +237.1% |
| Contains more CopperCopper | +20.7% |
| Contains more ZincZinc | +157.5% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +204.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +40.1% |
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 B1Vitamin B1 | +229.2% |
| Contains more Vitamin B2Vitamin B2 | +32% |
| Contains more FolateFolate | +418.5% |
| Contains more Vitamin CVitamin C | +1300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B3Vitamin B3 | +145.8% |
| Contains more Vitamin B5Vitamin B5 | +28.2% |
| Contains more Vitamin B6Vitamin B6 | +53.6% |
| Contains more Vitamin KVitamin K | +366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 10.5g | 1.8g | 35% |
| Folate | 140µg | 27µg | 28% |
| Iron | 2.36mg | 0.7mg | 21% |
| Manganese | 0.527mg | 0.173mg | 15% |
| Vitamin B1 | 0.237mg | 0.072mg | 14% |
| Vitamin C | 0.9mg | 12.6mg | 13% |
| Protein | 8.23g | 2.3g | 12% |
| Phosphorus | 144mg | 72mg | 10% |
| Magnesium | 53mg | 28mg | 6% |
| Calcium | 69mg | 9mg | 6% |
| Zinc | 1.03mg | 0.4mg | 6% |
| Vitamin B3 | 0.649mg | 1.595mg | 6% |
| Vitamin B6 | 0.138mg | 0.212mg | 6% |
| Potassium | 389mg | 545mg | 5% |
| Selenium | 2.9µg | 5% | |
| Choline | 44.7mg | 18.9mg | 5% |
| Copper | 0.21mg | 0.174mg | 4% |
| Calories | 140kcal | 89kcal | 3% |
| Polyunsaturated fat | 0.49g | 0.043g | 3% |
| Carbs | 26.05g | 19.59g | 2% |
| Vitamin B5 | 0.266mg | 0.341mg | 2% |
| Vitamin K | 0.6µg | 2.8µg | 2% |
| Fats | 0.62g | 0.15g | 1% |
| Sodium | 0mg | 12mg | 1% |
| Vitamin B2 | 0.066mg | 0.05mg | 1% |
| Fructose | 0g | 0.44g | 1% |
| Protein per 100 calories | 5.9g | 2.6g | N/A |
| Calories per 10 g protein | 170kcal | 387kcal | N/A |
| Weight per 100 calories | 71g | 112g | N/A |
| Net carbs | 15.55g | 17.79g | N/A |
| Sugar | 0.37g | 1.43g | N/A |
| Starch | 15.4g | 15.15g | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin E | 0.01mg | 0.08mg | 0% |
| Saturated fat | 0.098g | 0.026g | 0% |
| Monounsaturated fat | 0.142g | 0.002g | 0% |
| Tryptophan | 0.1mg | 0.023mg | 0% |
| Threonine | 0.289mg | 0.075mg | 0% |
| Isoleucine | 0.387mg | 0.074mg | 0% |
| Leucine | 0.7mg | 0.109mg | 0% |
| Lysine | 0.52mg | 0.12mg | 0% |
| Methionine | 0.111mg | 0.035mg | 0% |
| Phenylalanine | 0.471mg | 0.091mg | 0% |
| Valine | 0.504mg | 0.115mg | 0% |
| Histidine | 0.206mg | 0.039mg | 0% |
| Omega-3 - ALA | 0.177g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Protein:
2.3 g
Fats:
0.15 g
Carbs:
19.59 g
Water:
76.67 g
Other:
1.29 g
| Contains more ProteinProtein | +257.8% |
| Contains more FatsFats | +313.3% |
| Contains more CarbsCarbs | +33% |
| Contains more WaterWater | +20.2% |
~equal in
Other
~1.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Mono. FatMonounsaturated fat | +7000% |
| Contains more Poly. FatPolyunsaturated fat | +1039.5% |
| Contains less Sat. FatSaturated fat | -73.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.4 g
Sucrose:
0.37 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.15 g
Sucrose:
0.45 g
Glucose:
0.55 g
Fructose:
0.44 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +21.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~15.15g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
