Side-by-Side Comparison

Black Beans (Cooked) vs Potato (Flesh & Skin, Baked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Clean baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-30%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) has fewer calories (energy) (93 kcal vs 132 kcal, 39 kcal less).

Higher Protein

+254%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+6.4 g, +254%).

Higher Dietary Fiber

+295%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+6.5 g, +295%).

Higher Vitamin C

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 0 mg in Black Beans (Cooked) (+12.8 mg).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Potato (Flesh & Skin, Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

132 kcal7% DV

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Black Beans (Cooked) provides 132 kcal vs 93 kcal in Potato (Flesh & Skin, Baked) (+39 kcal, +42%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

8.9 g18% DV

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Black Beans (Cooked) provides 8.9 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+6.4 g, +254%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Black Beans (Cooked) provides 23.7 g vs 21.2 g in Potato (Flesh & Skin, Baked) (+2.6 g, +12%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Black Beans (Cooked) provides 8.7 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+6.5 g, +295%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.54 g1% DV

Potato (Flesh & Skin, Baked)

0.13 g

Black Beans (Cooked) provides 0.54 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+0.41 g, +315%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.32 g1% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.32 g in Black Beans (Cooked) (+0.83 g, +259%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0 mg

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (12.8 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 mg1% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Black Beans (Cooked) provides slightly more vitamin e (0.15 mg vs 0.05 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Black Beans (Cooked) provides 2.8 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+0.8 µg, +40%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Potato (Flesh & Skin, Baked)

28 µg7% DV

Black Beans (Cooked) provides 149 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+121 µg, +432%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Black Beans (Cooked) provides 0.24 mg vs 0.11 mg in Potato (Flesh & Skin, Baked) (+0.14 mg, +130%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.06 mg5% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.51 mg3% DV

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.51 mg in Black Beans (Cooked) (+0.91 mg, +179%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.24 mg5% DV

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.24 mg in Black Beans (Cooked) (+0.34 mg, +141%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.07 mg4% DV

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.07 mg in Black Beans (Cooked) (+0.23 mg, +332%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

1.0 mg

Potato (Flesh & Skin, Baked)

10.0 mg

Potato (Flesh & Skin, Baked) provides 10.0 mg vs 1.0 mg in Black Beans (Cooked) (+9.0 mg, +900%).

PotassiumPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

355 mg8% DV

Potato (Flesh & Skin, Baked)

535 mg11% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 355 mg in Black Beans (Cooked) (+180 mg, +51%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

27.0 mg2% DV

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Black Beans (Cooked) provides 27.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+12.0 mg, +80%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Black Beans (Cooked) provides 2.1 mg vs 1.1 mg in Potato (Flesh & Skin, Baked) (+1.0 mg, +94%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Black Beans (Cooked) provides 60.0 mg vs 28.0 mg in Potato (Flesh & Skin, Baked) (+32.0 mg, +114%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Black Beans (Cooked) provides 140 mg vs 70.0 mg in Potato (Flesh & Skin, Baked) (+70.0 mg, +100%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Black Beans (Cooked) provides 1.1 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+0.76 mg, +211%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.09 g

Potato (Flesh & Skin, Baked)

0.03 g

Black Beans (Cooked) provides slightly more saturated fat (0.09 g vs 0.03 g).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Black Beans (Cooked) provides 227 kcal vs 161 kcal in Potato (Flesh & Skin, Baked) (+66 kcal, +41%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Black Beans (Cooked) provides 15.2 g vs 4.3 g in Potato (Flesh & Skin, Baked) (+10.9 g, +252%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Black Beans (Cooked) provides 40.8 g vs 36.6 g in Potato (Flesh & Skin, Baked) (+4.2 g, +11%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Black Beans (Cooked) provides 15.0 g vs 3.8 g in Potato (Flesh & Skin, Baked) (+11.2 g, +293%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.93 g1% DV

Potato (Flesh & Skin, Baked)

0.22 g

Black Beans (Cooked) provides 0.93 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+0.70 g, +313%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.55 g1% DV

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Potato (Flesh & Skin, Baked) provides 2.0 g vs 0.55 g in Black Beans (Cooked) (+1.4 g, +261%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0 mg

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (22.1 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Black Beans (Cooked) provides 0.26 mg vs 0.09 mg in Potato (Flesh & Skin, Baked) (+0.17 mg, +198%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Black Beans (Cooked) provides 4.8 µg vs 3.5 µg in Potato (Flesh & Skin, Baked) (+1.4 µg, +39%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Potato (Flesh & Skin, Baked)

48 µg12% DV

Black Beans (Cooked) provides 256 µg vs 48 µg in Potato (Flesh & Skin, Baked) (+208 µg, +429%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Black Beans (Cooked) provides 0.42 mg vs 0.18 mg in Potato (Flesh & Skin, Baked) (+0.24 mg, +129%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.10 mg8% DV

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.87 mg5% DV

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.87 mg in Black Beans (Cooked) (+1.6 mg, +181%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.42 mg8% DV

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.42 mg in Black Beans (Cooked) (+0.59 mg, +143%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.12 mg7% DV

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.12 mg in Black Beans (Cooked) (+0.40 mg, +334%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

1.7 mg

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 1.7 mg in Black Beans (Cooked) (+15.6 mg, +906%).

PotassiumPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

611 mg13% DV

Potato (Flesh & Skin, Baked)

926 mg20% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 611 mg in Black Beans (Cooked) (+315 mg, +52%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Black Beans (Cooked) provides 46.4 mg vs 26.0 mg in Potato (Flesh & Skin, Baked) (+20.5 mg, +79%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Black Beans (Cooked) provides 3.6 mg vs 1.9 mg in Potato (Flesh & Skin, Baked) (+1.7 mg, +93%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Black Beans (Cooked) provides 103 mg vs 48.4 mg in Potato (Flesh & Skin, Baked) (+54.8 mg, +113%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Potato (Flesh & Skin, Baked)

121 mg10% DV

Black Beans (Cooked) provides 241 mg vs 121 mg in Potato (Flesh & Skin, Baked) (+120 mg, +99%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Black Beans (Cooked) provides 1.9 mg vs 0.62 mg in Potato (Flesh & Skin, Baked) (+1.3 mg, +209%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 g1% DV

Potato (Flesh & Skin, Baked)

0.05 g

Black Beans (Cooked) provides slightly more saturated fat (0.15 g vs 0.05 g).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Black Beans (Cooked) provides 6.7 g vs 2.7 g in Potato (Flesh & Skin, Baked) (+4.0 g, +149%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

18.0 g7% DV

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Potato (Flesh & Skin, Baked) provides 22.8 g vs 18.0 g in Black Beans (Cooked) (+4.8 g, +27%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Black Beans (Cooked) provides 6.6 g vs 2.4 g in Potato (Flesh & Skin, Baked) (+4.2 g, +178%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.41 g1% DV

Potato (Flesh & Skin, Baked)

0.14 g

Black Beans (Cooked) provides 0.41 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+0.27 g, +192%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.24 g

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.24 g in Black Beans (Cooked) (+1.00 g, +411%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0 mg

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (13.8 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.11 mg1% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Black Beans (Cooked) provides slightly more vitamin e (0.11 mg vs 0.05 mg).

Vitamin KSimilar

Black Beans (Cooked)

2.1 µg2% DV

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin k (2.1 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Potato (Flesh & Skin, Baked)

30 µg8% DV

Black Beans (Cooked) provides 113 µg vs 30 µg in Potato (Flesh & Skin, Baked) (+83 µg, +274%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.11 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.38 mg2% DV

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.5 mg vs 0.38 mg in Black Beans (Cooked) (+1.1 mg, +297%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.18 mg4% DV

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.18 mg in Black Beans (Cooked) (+0.45 mg, +243%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.05 mg3% DV

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.05 mg in Black Beans (Cooked) (+0.27 mg, +514%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.76 mg

Potato (Flesh & Skin, Baked)

10.8 mg

Potato (Flesh & Skin, Baked) provides 10.8 mg vs 0.76 mg in Black Beans (Cooked) (+10.0 mg, +1321%).

PotassiumPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

270 mg6% DV

Potato (Flesh & Skin, Baked)

578 mg12% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 270 mg in Black Beans (Cooked) (+308 mg, +114%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

20.5 mg2% DV

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Black Beans (Cooked) provides 20.5 mg vs 16.2 mg in Potato (Flesh & Skin, Baked) (+4.3 mg, +27%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Black Beans (Cooked) provides 1.6 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+0.43 mg, +37%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

45.6 mg11% DV

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Black Beans (Cooked) provides 45.6 mg vs 30.2 mg in Potato (Flesh & Skin, Baked) (+15.4 mg, +51%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

106 mg9% DV

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Black Beans (Cooked) provides 106 mg vs 75.6 mg in Potato (Flesh & Skin, Baked) (+30.8 mg, +41%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

0.85 mg8% DV

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Black Beans (Cooked) provides 0.85 mg vs 0.39 mg in Potato (Flesh & Skin, Baked) (+0.46 mg, +119%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.07 g

Potato (Flesh & Skin, Baked)

0.03 g

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of saturated fat (0.07 g).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Black Beans (Cooked) provides 20.1 g vs 8.1 g in Potato (Flesh & Skin, Baked) (+12.0 g, +149%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

53.8 g20% DV

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Potato (Flesh & Skin, Baked) provides 68.3 g vs 53.8 g in Black Beans (Cooked) (+14.5 g, +27%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Black Beans (Cooked) provides 19.7 g vs 7.1 g in Potato (Flesh & Skin, Baked) (+12.6 g, +178%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

1.2 g2% DV

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Black Beans (Cooked) provides 1.2 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+0.81 g, +192%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.73 g1% DV

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Potato (Flesh & Skin, Baked) provides 3.7 g vs 0.73 g in Black Beans (Cooked) (+3.0 g, +411%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0 mg

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (41.3 mg vs 0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.34 mg2% DV

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Black Beans (Cooked) provides 0.34 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+0.18 mg, +111%).

Vitamin KSimilar

Black Beans (Cooked)

6.4 µg5% DV

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin k (6.4 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Potato (Flesh & Skin, Baked)

90 µg23% DV

Black Beans (Cooked) provides 338 µg vs 90 µg in Potato (Flesh & Skin, Baked) (+248 µg, +274%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Black Beans (Cooked) provides 0.55 mg vs 0.34 mg in Potato (Flesh & Skin, Baked) (+0.21 mg, +62%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.13 mg10% DV

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

1.1 mg7% DV

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Potato (Flesh & Skin, Baked) provides 4.6 mg vs 1.1 mg in Black Beans (Cooked) (+3.4 mg, +298%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.55 mg11% DV

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.55 mg in Black Beans (Cooked) (+1.3 mg, +243%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

0.16 mg9% DV

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.16 mg in Black Beans (Cooked) (+0.81 mg, +515%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Black Beans (Cooked) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

2.3 mg

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 32.3 mg vs 2.3 mg in Black Beans (Cooked) (+30.0 mg, +1323%).

PotassiumPotato (Flesh & Skin, Baked) higher

Black Beans (Cooked)

806 mg17% DV

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 806 mg in Black Beans (Cooked) (+922 mg, +114%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

61.3 mg5% DV

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Black Beans (Cooked) provides 61.3 mg vs 48.5 mg in Potato (Flesh & Skin, Baked) (+12.8 mg, +27%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Black Beans (Cooked) provides 4.8 mg vs 3.5 mg in Potato (Flesh & Skin, Baked) (+1.3 mg, +37%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

136 mg32% DV

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Black Beans (Cooked) provides 136 mg vs 90.4 mg in Potato (Flesh & Skin, Baked) (+45.8 mg, +51%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

318 mg25% DV

Potato (Flesh & Skin, Baked)

226 mg18% DV

Black Beans (Cooked) provides 318 mg vs 226 mg in Potato (Flesh & Skin, Baked) (+91.7 mg, +41%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

2.5 mg23% DV

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Black Beans (Cooked) provides 2.5 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+1.4 mg, +119%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.20 g1% DV

Potato (Flesh & Skin, Baked)

0.10 g

Black Beans (Cooked) provides 0.20 g vs 0.10 g in Potato (Flesh & Skin, Baked) (+0.11 g, +111%).

Black Beans (Cooked) vs Potato (Flesh & Skin, Baked)

Black Beans (Cooked)

Potato (Flesh & Skin, Baked)

Nutritional Takeaways

Comparison Summary