Lets compare vitamin content per 5 ounces of Boiled Small White Beans vs Baked White Potatoes:
Boiled Small White Beans have 4.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.6 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Boiled Small White Beans.
Both Boiled 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 Boiled Small White Beans vs Baked White Potatoes:
Boiled Small White Beans have 7.3 times more Calcium, 4.4 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Selenium and 3.1 times more Zinc than Baked Whole White Potatoes.
Both Boiled Small White Beans and Baked Whole White Potatoes have similar amounts of Copper, Potassium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled Small White Beans have 1.5 times more Energy, 8.4 times more Omega 3, 1.2 times more Carbohydrate, 5 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
Both Boiled Small White Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.