Snap Beans (Raw)vsPotatoes Russet (Baked)
Snap Beans (Raw) has 31 calories and 1.8g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Potatoes Russet (Baked) has more protein, Snap Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Snap Beans (Raw) vs Potatoes Russet (Baked)
Go with Snap Beans (Raw) at just 31 kcal per 100g — 67% fewer calories.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Snap Beans (Raw) delivers 12.2mg of vitamin C per 100g — great for immune function and skin health.
Snap Beans (Raw) has only 7g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Snap Green | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 95kcal5% | <0.1kcal |
| Protein | 1.8g4% | 2.6g5% | <0.1g |
| Total Fat | 0.22g0% | 0.13g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 7.0g3% | 21g8% | <0.1g |
| Dietary Fiber | 2.7g10% | 2.3g8% | +0.40g |
| Sugars | 3.3g | 1.1g | +2.2g |
| ✨Vitamins | |||
| Vitamin A | 35mcg4% | 1.0mcg0% | +34mcg |
| Vitamin C | 12mg14% | 8.3mg9% | +3.9mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.41mg3% | <0.1mg0% | +0.34mg |
| Vitamin K | 43mcg36% | 2.0mcg2% | +41mcg |
| Vitamin B6 | 0.14mg8% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 33mcg8% | 26mcg7% | +7.0mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg6% | +<0.1mg |
| Riboflavin (B2) | 0.10mg8% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.73mg5% | 1.4mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 14mg1% | <0.1mg |
| Calcium | 37mg3% | 18mg1% | +19mg |
| Iron | 1.0mg6% | 1.1mg6% | <0.1mg |
| Potassium | 211mg4% | 550mg12% | <0.1mg |
| Phosphorus | 38mg3% | 71mg6% | <0.1mg |
| Magnesium | 25mg6% | 30mg7% | <0.1mg |
| Zinc | 0.24mg2% | 0.35mg3% | <0.1mg |
| Copper | <0.1mg8% | 0.11mg12% | <0.1mg |
| Manganese | 0.22mg9% | 0.23mg10% | <0.1mg |
| Selenium | 0.60mcg1% | 0.50mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Snap Beans (Raw) is significantly lower in calories at just 31 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 206% fewer calories, making Snap Beans (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Snap Beans (Raw) providing 1.83g and Potatoes Russet (Baked) providing 2.63g per 100g.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g of total fat per 100g compared to 0.22g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Snap Beans (Raw): 35mcg vs 1mcg), Vitamin K (Snap Beans (Raw): 43mcg vs 2mcg), Vitamin E (Snap Beans (Raw): 0.41mg vs 0.07mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Potassium (Potatoes Russet (Baked): 550mg vs 211mg), Sodium (Potatoes Russet (Baked): 14mg vs 6mg), Calcium (Snap Beans (Raw): 37mg vs 18mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Snap Beans
More with Potatoes Russet
❓Frequently Asked Questions
- Which has more protein, Snap Beans (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 1.83g for Snap Beans (Raw).
- Which is lower in calories, Snap Beans (Raw) or Potatoes Russet (Baked)?
- Snap Beans (Raw) is lower in calories with 31 kcal per 100g versus 95 kcal.
- Is Snap Beans (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Snap Beans (Raw) has 31 calories and 1.83g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Snap Beans (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.22g.
- Which has more fiber, Snap Beans (Raw) or Potatoes Russet (Baked)?
- Snap Beans (Raw) has more fiber with 2.7g per 100g compared to 2.3g.