White Beans vs. Russet Potato
Nutrition comparison of White Beans and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and russet potato:
- Both russet potato and white beans are high in potassium.
- Russet potato has more niacin and Vitamin B6, however, white bean contains more folate.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) 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
White bean is high in calories and russet potato has 31% less calories than white bean - russet potato has 79 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in carbs and similar to russet potato for fat. White beans has a macronutrient ratio of 25:73:2 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Russet Potato | |
|---|---|---|
| Protein | 25% | 11% |
| Carbohydrates | 73% | 89% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and white beans contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 269% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Russet potato and white beans contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 239% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both russet potato and white beans are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than white bean - russet potato has 5.7mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Russet potato and white beans contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Russet potato and white beans contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Russet potato and white beans contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Russet potato has more niacin and Vitamin B6, however, white bean contains more folate. Both white beans and russet potato contain significant amounts of thiamin, riboflavin and pantothenic acid.
| White Beans | Russet Potato | |
|---|---|---|
| Thiamin | 0.096 MG | 0.082 MG |
| Riboflavin | 0.037 MG | 0.033 MG |
| Niacin | 0.113 MG | 1.035 MG |
| Pantothenic acid | 0.185 MG | 0.301 MG |
| Vitamin B6 | 0.075 MG | 0.345 MG |
| Folate | 65 UG | 14 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 462% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 248% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both russet potato and white beans are high in potassium. Russet potato is very similar to russet potato for potassium - russet potato has 417mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| White Beans | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.01 G |
| Total | 0.056 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, white bean has more linoleic acid than russet potato per 100 grams.
| White Beans | Russet Potato | |
|---|---|---|
| linoleic acid | 0.067 G | 0.032 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
White Beans g
()
|
Daily Values (%) |
Russet Potato g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or white beans contain more calories in 100 grams?White bean is high in calories and russet potato has 30% less calories than white bean - russet potato has 79 calories in 100g and white bean has 114 calories.
Does russet potato or white beans have more carbohydrates?
By weight, russet potato and white beans contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does russet potato or white beans contain more calcium?
White bean is a rich source of calcium and it has 460% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and white bean has 73mg of calcium.
Does russet potato or white beans contain more potassium?
Both russet potato and white beans are high in potassium. Russet potato is very similar to russet potato for potassium - russet potato has 417mg of potassium in 100 grams and white bean has 454mg of potassium.