Comparing Nutrients in 100 calories White PotatoesVS Red Kidney Beans
Weight per 100 calories
White Potatoes
145g
Red Kidney Beans
29.7g
Raw Red Kidney Beans have 4.9 times more energy per unit of mass than Raw Whole White Potatoes, which is high in comparison to other foods. White Potatoes having low energy density.
Discover which food has more nutrients per 100 calories - White Potatoes or Red Kidney Beans?
White Potatoes VS Red Kidney Beans Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - White Potatoes or Red Kidney Beans?
Lets compare vitamin content per 100 calories of White Potatoes vs Red Kidney Beans:
100 calories of White Potatoes have 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 9.9 times more Vitamin C than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.5 times more Vitamin B9 than Raw Whole White Potatoes.
100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
Both Raw Whole White Potatoes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.
Comparing minerals per 100 calories for White Potatoes vs Red Kidney Beans:
100 calories of White Potatoes have 1.5 times more Potassium and 33.9 times more Water than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 1.9 times more Calcium, 2.6 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 2 times more Zinc than Raw Whole White Potatoes.
Both White Potatoes and Red Kidney Beans contain similar levels of Copper per 100 calories.
100 calories of White Potatoes lack sufficient amounts of Calcium
Both Raw Whole White Potatoes as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of White Potatoes have 1.3 times more Carbohydrate and 2.7 times more Sugars than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 7.3 times more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Raw Whole White Potatoes.
Both White Potatoes and Red Kidney Beans offer comparable quantities of Energy per 100 calories.
100 calories of White Potatoes provide inadequate amounts of Omega 3
Both Raw Whole White Potatoes as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.