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  6. Adzuki bean vs. Mashed potato

Adzuki bean vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and mashed potato

  • The amount of folate, copper, manganese, iron, phosphorus, fiber, zinc, vitamin B1, potassium, and magnesium in adzuki bean is higher than in mashed potato.
  • Adzuki bean covers your daily folate needs 153% more than mashed potato.
  • Mashed potato has 31 times less copper than adzuki bean. Adzuki bean has 1.094mg of copper, while mashed potato has 0.035mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of adzuki bean is 29.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Fast foods, potato, mashed.

Infographic

Adzuki bean vs Mashed potato infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +746.7%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +338.5%
Contains more IronIron +1506.5%
Contains more CopperCopper +3025.7%
Contains more ZincZinc +2190.9%
Contains more PhosphorusPhosphorus +545.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1665.3%
Contains more SeleniumSelenium +287.5%

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.
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 B1Vitamin B1 +2933.3%
Contains more Vitamin B2Vitamin B2 +1366.7%
Contains more Vitamin B3Vitamin B3 +143.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +192.5%
Contains more FolateFolate +6811.1%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Mashed potato DV% diff.
Folate 622µg 9µg 153%
Copper 1.094mg 0.035mg 118%
Manganese 1.73mg 0.098mg 71%
Iron 4.98mg 0.31mg 58%
Fiber 12.7g 1.3g 46%
Phosphorus 381mg 59mg 46%
Zinc 5.04mg 0.22mg 44%
Vitamin B1 0.455mg 0.015mg 37%
Protein 19.87g 1.65g 36%
Vitamin B5 1.471mg 29%
Potassium 1254mg 286mg 28%
Magnesium 127mg 15mg 27%
Vitamin B6 0.351mg 0.12mg 18%
Carbs 62.9g 14.65g 16%
Vitamin B2 0.22mg 0.015mg 16%
Sodium 5mg 306mg 13%
Calories 329kcal 89kcal 12%
Vitamin B3 2.63mg 1.08mg 10%
Polyunsaturated fat 0.113g 1.342g 8%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Vitamin A 1µg 43µg 5%
Calcium 66mg 18mg 5%
Selenium 3.1µg 0.8µg 4%
Fats 0.53g 2.82g 4%
Vitamin E 0.42mg 3%
Vitamin B12 0µg 0.07µg 3%
Choline 13.4mg 2%
Saturated fat 0.191g 0.577g 2%
Monounsaturated fat 0.05g 0.72g 2%
Net carbs 50.2g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +1104.2%
Contains more CarbsCarbs +329.4%
Contains more OtherOther +158.7%
Contains more FatsFats +432.1%
Contains more WaterWater +492.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -66.9%
Contains more Mono. FatMonounsaturated fat +1340%
Contains more Poly. FatPolyunsaturated fat +1087.6%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.