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  6. Yardlong beans vs. Potato

Yardlong beans vs. Potato — In-Depth Nutrition Comparison

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The main differences between yardlong beans and potatoes

  • Yardlong beans has more vitamin C; however, potatoes have more vitamin B6, copper, potassium, and vitamin B5.
  • Daily need coverage for vitamin B6 for potatoes is 22% higher.
  • Potatoes have 3 times less calcium than yardlong beans. Yardlong beans has 44mg of calcium, while potatoes have 15mg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Potatoes, baked, flesh, and skin, without salt.

Infographic

Yardlong beans vs Potato infographic
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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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Potato
Potato
4
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 MagnesiumMagnesium +50%
Contains more CalciumCalcium +193.3%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +275%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +10.2%
Contains more CopperCopper +151.1%
Contains more PhosphorusPhosphorus +22.8%
~equal in Zinc ~0.36mg
~equal in Manganese ~0.219mg

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 54% 0% 7.7% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34%
Potato
Potato
5
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 CVitamin C +68.8%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more FolateFolate +60.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more Vitamin B5Vitamin B5 +637.3%
Contains more Vitamin B6Vitamin B6 +1195.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Potato DV% diff.
Vitamin B6 0.024mg 0.311mg 22%
Fiber 2.2g 9%
Copper 0.047mg 0.118mg 8%
Vitamin C 16.2mg 9.6mg 7%
Potassium 290mg 535mg 7%
Starch 17.27g 7%
Vitamin B5 0.051mg 0.376mg 7%
Vitamin B3 0.63mg 1.41mg 5%
Carbs 9.18g 21.15g 4%
Vitamin B2 0.099mg 0.048mg 4%
Folate 45µg 28µg 4%
Magnesium 42mg 28mg 3%
Calcium 44mg 15mg 3%
Choline 14.8mg 3%
Calories 47kcal 93kcal 2%
Phosphorus 57mg 70mg 2%
Vitamin A 23µg 1µg 2%
Selenium 1.5µg 0.4µg 2%
Vitamin B1 0.085mg 0.064mg 2%
Vitamin K 2µg 2%
Iron 0.98mg 1.08mg 1%
Manganese 0.201mg 0.219mg 1%
Protein 2.53g 2.5g 0%
Protein per 100 calories 5.4g 2.7g N/A
Calories per 10 g protein 186kcal 372kcal N/A
Weight per 100 calories 213g 108g N/A
Fats 0.1g 0.13g 0%
Net carbs 9.18g 18.95g N/A
Sugar 1.18g N/A
Zinc 0.36mg 0.36mg 0%
Sodium 4mg 10mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.026g 0.034g 0%
Monounsaturated fat 0.009g 0.003g 0%
Polyunsaturated fat 0.042g 0.057g 0%
Tryptophan 0.029mg 0.025mg 0%
Threonine 0.094mg 0.081mg 0%
Isoleucine 0.135mg 0.08mg 0%
Leucine 0.18mg 0.119mg 0%
Lysine 0.166mg 0.13mg 0%
Methionine 0.036mg 0.038mg 0%
Phenylalanine 0.139mg 0.099mg 0%
Valine 0.146mg 0.125mg 0%
Histidine 0.082mg 0.042mg 0%
Fructose 0.34g 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
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 WaterWater +16.8%
Contains more FatsFats +30%
Contains more CarbsCarbs +130.4%
~equal in Protein ~2.5g

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
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 less Sat. FatSaturated fat -23.5%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +35.7%

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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. 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.