Lets compare vitamin content per 14 ounces of Boiled White Beans with Salt vs Baked White Potatoes:
Boiled White Beans with Salt have 2.5 times more Vitamin B1, 2.1 times more Vitamin B9, 23.5 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 10.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Boiled White Beans with Salt.
Both Boiled White Beans with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 14 oz.
Both Boiled White Beans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled White Beans with Salt vs Baked White Potatoes:
Boiled White Beans with Salt have 9 times more Calcium, 2.3 times more Copper, 5.8 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Selenium, 34.6 times more Sodium and 3.9 times more Zinc than Baked Whole White Potatoes.
Both Boiled White Beans with Salt and Baked Whole White Potatoes have similar amounts of Potassium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled White Beans with Salt have 1.5 times more Energy, 4.6 times more Omega 3, 3 times more Fiber and 4.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.5 times more Sugars than Boiled White Beans with Salt.
Both Boiled White Beans with Salt and Baked Whole White Potatoes have similar amounts of Carbohydrate per 14 oz.
Both Boiled White Beans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.