First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Potatoes | Green beans |
| Nutrient | potatoes | green beans |
| Protein | 5g | 11g |
| Carbohydrate | 44g | 45g |
| Fiber | 4g | 18g |
| Fat | 0g | 2g |
| Monounsat. Fat | 0g | 2g |
| Polyunsat. Fat | 0g | 1g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | potatoes | green beans |
| Choline | 10% | 23% |
| Vitamin A | 0% | 32% |
| Vitamin C | 38% | 74% |
| Vitamin E | 1% | 21% |
| Vitamin K | 8% | 114% |
Green beans have significantly more Vitamins A, E, C, K than potatoes. Potatoes are a good source of Vitamin C, Niacin, Potassium, Phosphorus, Iron. Potatoes are a great source of Vitamin B6. Green beans are a good source of Vitamin A, Vitamin E, Niacin, Vitamin B6, Potassium, Magnesium, Phosphorus. Green beans are a great source of Vitamin C, Thiamin, Riboflavin, Calcium, Iron. Green beans are an excellent source of Vitamin K.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | potatoes | green beans |
| Vitamin B1 | 16% | 42% |
| Vitamin B2 | 10% | 50% |
| Vitamin B3 | 30% | 29% |
| Vitamin B5 | 15% | 9% |
| Vitamin B6 | 43% | 29% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | potatoes | green beans |
| Sodium | 2% | 91% |
| Potasium | 35% | 24% |
| Calcium | 4% | 50% |
| Magnesium | 18% | 29% |
| Phosphorus | 28% | 29% |
| Iron | 26% | 62% |
| Manganese | 17% | 71% |
| Selenium | 4% | 3% |
| Copper | 39% | 33% |
| Zinc | 10% | 15% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
