Lets compare vitamin content per 5 ounces of Small White Beans vs Baked White Potatoes:
Raw Small White Beans have 15.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.2 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Vitamin C than Raw Small White Beans.
Both Raw Small White Beans and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 5 oz.
Both Raw Small White Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Small White Beans vs Baked White Potatoes:
Raw Small White Beans have 17.3 times more Calcium, 5 times more Copper, 12.1 times more Iron, 6.8 times more Magnesium, 6.8 times more Manganese, 5.9 times more Phosphorus, 2.8 times more Potassium, 25.6 times more Selenium and 8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.4 times more Water than Raw Small White Beans.
Comparison of macro-nutrients per 5 ounces:
Raw Small White Beans have 3.7 times more Energy, 7.9 times more Fat, 15.4 times more Omega 3, 5.6 times more Omega 6, 3 times more Carbohydrate, 11.9 times more Fiber and 10.1 times more Protein than Baked Whole White Potatoes.
Both Raw Small White Beans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.