Green Bean vs. Russet Potato
Nutrition comparison of Green Bean and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and russet potato:
- Both green bean and russet potato are high in potassium.
- Green bean has 61% less calories than russet potato.
- Green bean has 61% less carbohydrates than russet potato.
- Green bean has more riboflavin, however, russet potato contains more Vitamin B6.
- Green bean is a great source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 61% less calories than russet potato - green bean has 31 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, green bean is heavier in protein, lighter in carbs and heavier in fat compared to russet potato per calorie. Green bean has a macronutrient ratio of 20:76:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Russet Potato | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 76% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 61% less carbohydrates than russet potato - green bean has 7g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Green bean is a great source of dietary fiber and it has 108% more dietary fiber than russet potato - green bean has 2.7g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Green bean and russet potato contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Green bean and russet potato contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both green bean and russet potato are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 114% more Vitamin C than russet potato - green bean has 12.2mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than russet potato - green bean has 35ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Green bean and russet potato contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Green bean has 22 times more Vitamin K than russet potato - green bean has 43ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Green bean has more riboflavin, however, russet potato contains more Vitamin B6. Both green bean and russet potato contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Green Bean | Russet Potato | |
|---|---|---|
| Thiamin | 0.082 MG | 0.082 MG |
| Riboflavin | 0.104 MG | 0.033 MG |
| Niacin | 0.734 MG | 1.035 MG |
| Pantothenic acid | 0.225 MG | 0.301 MG |
| Vitamin B6 | 0.141 MG | 0.345 MG |
| Folate | 33 UG | 14 UG |
Minerals
calcium
Green bean has 185% more calcium than russet potato - green bean has 37mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Green bean and russet potato contain similar amounts of iron - green bean has 1mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both green bean and russet potato are high in potassium. Russet potato has 98% more potassium than green bean - green bean has 211mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Green Bean | Russet Potato | |
|---|---|---|
| beta-carotene | 379 UG | ~ |
| alpha-carotene | 69 UG | ~ |
| lutein + zeaxanthin | 640 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Green Bean | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.01 G |
| Total | 0.069 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both green bean and russet potato contain small amounts of linoleic acid.
| Green Bean | Russet Potato | |
|---|---|---|
| linoleic acid | 0.044 G | 0.032 G |
| Total | 0.044 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Green Bean (Beans, snap, green, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Green Bean g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or russet potato contain more calories in 100 grams?Green bean has 60% less calories than russet potato - green bean has 31 calories in 100g and russet potato has 79 calories.
Does green bean or russet potato have more carbohydrates?
By weight, green bean has 60% fewer carbohydrates than russet potato - green bean has 7g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does green bean or russet potato contain more potassium?
Both green bean and russet potato are high in potassium. Russet potato has 100% more potassium than green bean - green bean has 211mg of potassium in 100 grams and russet potato has 417mg of potassium.