Potatoes Russet (Baked)vsSoybeans Green (Raw)
Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g. Soybeans Green (Raw) has 147 calories and 13g protein per 100g Soybeans Green (Raw) has more protein, Potatoes Russet (Baked) is lower in calories.
🎯When to Eat What
Goal-based picks for Potatoes Russet (Baked) vs Soybeans Green (Raw)
Go with Potatoes Russet (Baked) at just 95 kcal per 100g — 35% fewer calories.
Soybeans Green (Raw) will keep you satisfied longer with 4.2g fiber, 13g protein, 6.8g fat — fat and protein slow digestion while fiber adds bulk.
Soybeans Green (Raw)'s natural fat (6.8g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Soybeans Green (Raw) has both iron (3.5mg) and vitamin C (29mg) — vitamin C can boost iron absorption by up to 6x.
Soybeans Green (Raw) packs 13g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Potatoes Russet Flesh And Skin Baked | Soybeans Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 95kcal5% | 147kcal7% | <0.1kcal |
| Protein | 2.6g5% | 13g26% | <0.1g |
| Total Fat | 0.13g0% | 6.8g9% | <0.1g |
| Saturated Fat | <0.1g0% | 0.79g4% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 21g8% | 11g4% | +10g |
| Dietary Fiber | 2.3g8% | 4.2g15% | <0.1g |
| Sugars | 1.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 9.0mcg1% | <0.1mcg |
| Vitamin C | 8.3mg9% | 29mg32% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | — | — |
| Vitamin K | 2.0mcg2% | — | — |
| Vitamin B6 | 0.35mg21% | <0.1mg4% | +0.29mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 165mcg41% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.43mg36% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 1.4mg8% | 1.6mg10% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 14mg1% | 15mg1% | <0.1mg |
| Calcium | 18mg1% | 197mg15% | <0.1mg |
| Iron | 1.1mg6% | 3.5mg20% | <0.1mg |
| Potassium | 550mg12% | 620mg13% | <0.1mg |
| Phosphorus | 71mg6% | 194mg16% | <0.1mg |
| Magnesium | 30mg7% | 65mg15% | <0.1mg |
| Zinc | 0.35mg3% | 0.99mg9% | <0.1mg |
| Copper | 0.11mg12% | 0.13mg14% | <0.1mg |
| Manganese | 0.23mg10% | 0.55mg24% | <0.1mg |
| Selenium | 0.50mcg1% | 1.5mcg3% | <0.1mcg |
🔬Nutritional Analysis
Calories: Potatoes Russet (Baked) is significantly lower in calories at just 95 kcal per 100g compared to 147 kcal for Soybeans Green (Raw) — that's 55% fewer calories, making Potatoes Russet (Baked) the better choice for calorie-conscious diets.
Protein: Soybeans Green (Raw) provides more protein with 13g versus 2.63g per 100g. In terms of protein-to-calorie efficiency, Soybeans Green (Raw) offers better value for building and maintaining muscle.
Fat: Soybeans Green (Raw) has more fat (6.8g vs 0.13g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Soybeans Green (Raw): 9mcg vs 1mcg), Thiamin (B1) (Soybeans Green (Raw): 0.435mg vs 0.067mg), Folate (Soybeans Green (Raw): 165mcg vs 26mcg).
Key Minerals: Notable mineral differences include Calcium (Soybeans Green (Raw): 197mg vs 18mg), Iron (Soybeans Green (Raw): 3.55mg vs 1.07mg), Selenium (Soybeans Green (Raw): 1.5mcg vs 0.5mcg).
Diet Suitability: Potatoes Russet (Baked) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Potatoes Russet (Baked) or Soybeans Green (Raw)?
- Soybeans Green (Raw) has more protein with 13g per 100g compared to 2.63g for Potatoes Russet (Baked).
- Which is lower in calories, Potatoes Russet (Baked) or Soybeans Green (Raw)?
- Potatoes Russet (Baked) is lower in calories with 95 kcal per 100g versus 147 kcal.
- Is Potatoes Russet (Baked) or Soybeans Green (Raw) healthier?
- It depends on your goals. Potatoes Russet (Baked) has 95 calories and 2.63g protein per 100g, while Soybeans Green (Raw) has 147 calories and 13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Potatoes Russet (Baked) or Soybeans Green (Raw)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 6.8g.
- Which has more fiber, Potatoes Russet (Baked) or Soybeans Green (Raw)?
- Soybeans Green (Raw) has more fiber with 4.2g per 100g compared to 2.3g.