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  6. Beans vs. Mashed potato

Beans vs. Mashed potato — In-Depth Nutrition Comparison

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How are beans and mashed potato different?

  • Mashed potato contains less copper, fiber, vitamin B1, zinc, selenium, and phosphorus than beans.
  • Beans cover your daily need for copper, 19% more than mashed potato.
  • Beans have 10 times more vitamin B1 than mashed potato. Beans have 0.15mg of vitamin B1, while mashed potato has 0.015mg.
  • Beans contain less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of beans is 33.

Beans, baked, canned, no salt added and Fast foods, potato, mashed types were used in this article.

Infographic

Beans vs Mashed potato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +177.8%
Contains more CopperCopper +488.6%
Contains more ZincZinc +536.4%
Contains more PhosphorusPhosphorus +76.3%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +462.5%
~equal in Potassium ~286mg
~equal in Iron ~0.31mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +300%
Contains more FolateFolate +166.7%
Contains more CholineCholine +129.9%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B3Vitamin B3 +151.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +637.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Beans Mashed potato DV% diff.
Copper 0.206mg 0.035mg 19%
Fiber 5.5g 1.3g 17%
Sodium 1mg 306mg 13%
Zinc 1.4mg 0.22mg 11%
Vitamin B1 0.15mg 0.015mg 11%
Polyunsaturated fat 0.172g 1.342g 8%
Selenium 4.5µg 0.8µg 7%
Protein 4.8g 1.65g 6%
Phosphorus 104mg 59mg 6%
Starch 12.1g 5%
Folate 24µg 9µg 4%
Vitamin B3 0.43mg 1.08mg 4%
Vitamin A 5µg 43µg 4%
Manganese 0.098mg 4%
Magnesium 32mg 15mg 4%
Vitamin K 0.8µg 5.9µg 4%
Fats 0.4g 2.82g 4%
Choline 30.8mg 13.4mg 3%
Calcium 50mg 18mg 3%
Vitamin B2 0.06mg 0.015mg 3%
Vitamin C 3.1mg 0mg 3%
Vitamin B12 0µg 0.07µg 3%
Saturated fat 0.103g 0.577g 2%
Monounsaturated fat 0.035g 0.72g 2%
Vitamin E 0.15mg 0.42mg 2%
Carbs 20.49g 14.65g 2%
Calories 105kcal 89kcal 1%
Vitamin B6 0.13mg 0.12mg 1%
Net carbs 14.99g 13.35g N/A
Potassium 296mg 286mg 0%
Iron 0.29mg 0.31mg 0%
Sugar 7.78g 0.5g N/A
Trans fat 0g 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +190.9%
Contains more CarbsCarbs +39.9%
Contains more OtherOther +35.7%
Contains more FatsFats +605%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +1957.1%
Contains more Poly. FatPolyunsaturated fat +680.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.