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Green beans vs. Potato — In-Depth Nutrition Comparison

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What are the differences between green beans and potatoes?

  • Green beans are higher in vitamin K, yet potatoes are higher in vitamin B6, potassium, copper, vitamin B5, phosphorus, and iron.
  • Green beans' daily need coverage for vitamin K is 38% more.
  • The glycemic index of green beans is lower.

We used Beans, snap, green, cooked, boiled, drained, without salt and Potatoes, baked, flesh, and skin, without salt types in this article.

Infographic

Green beans vs Potato infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Potato
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +193.3%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +30.1%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +266.4%
Contains more IronIron +66.2%
Contains more CopperCopper +107%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +141.4%
Contains more SeleniumSelenium +100%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 11% 9.2% 19% 22% 12% 4.4% 13% 0% 120% 25%
Potato
Potato
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B1Vitamin B1 +15.6%
Contains more Vitamin B2Vitamin B2 +102.1%
Contains more Vitamin KVitamin K +2295%
Contains more FolateFolate +17.9%
Contains more Vitamin B3Vitamin B3 +129.6%
Contains more Vitamin B5Vitamin B5 +408.1%
Contains more Vitamin B6Vitamin B6 +455.4%
~equal in Vitamin C ~9.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Potato DV% diff.
Vitamin K 47.9µg 2µg 38%
Vitamin B6 0.056mg 0.311mg 20%
Potassium 146mg 535mg 11%
Copper 0.057mg 0.118mg 7%
Starch 17.27g 7%
Phosphorus 29mg 70mg 6%
Vitamin B5 0.074mg 0.376mg 6%
Iron 0.65mg 1.08mg 5%
Vitamin B3 0.614mg 1.41mg 5%
Carbs 7.88g 21.15g 4%
Fiber 3.2g 2.2g 4%
Vitamin B2 0.097mg 0.048mg 4%
Calories 35kcal 93kcal 3%
Calcium 44mg 15mg 3%
Vitamin A 32µg 1µg 3%
Vitamin E 0.46mg 0.04mg 3%
Manganese 0.285mg 0.219mg 3%
Magnesium 18mg 28mg 2%
Protein 1.89g 2.5g 1%
Zinc 0.25mg 0.36mg 1%
Vitamin B1 0.074mg 0.064mg 1%
Folate 33µg 28µg 1%
Polyunsaturated fat 0.145g 0.057g 1%
Protein per 100 calories 5.4g 2.7g N/A
Calories per 10 g protein 185kcal 372kcal N/A
Weight per 100 calories 286g 108g N/A
Fats 0.28g 0.13g 0%
Vitamin C 9.7mg 9.6mg 0%
Net carbs 4.68g 18.95g N/A
Sugar 3.63g 1.18g N/A
Sodium 1mg 10mg 0%
Selenium 0.2µg 0.4µg 0%
Choline 16.9mg 14.8mg 0%
Saturated fat 0.064g 0.034g 0%
Monounsaturated fat 0.011g 0.003g 0%
Tryptophan 0.02mg 0.025mg 0%
Threonine 0.082mg 0.081mg 0%
Isoleucine 0.069mg 0.08mg 0%
Leucine 0.116mg 0.119mg 0%
Lysine 0.091mg 0.13mg 0%
Methionine 0.023mg 0.038mg 0%
Phenylalanine 0.069mg 0.099mg 0%
Valine 0.093mg 0.125mg 0%
Histidine 0.035mg 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Potato
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +115.4%
Contains more WaterWater +19.1%
Contains more ProteinProtein +32.3%
Contains more CarbsCarbs +168.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +266.7%
Contains more Poly. FatPolyunsaturated fat +154.4%
Contains less Sat. FatSaturated fat -46.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.