Baked beans vs. Mashed potato — In-Depth Nutrition Comparison
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The main differences between baked beans and mashed potato
- Baked beans are richer than mashed potato in iron, fiber, copper, vitamin B1, folate, selenium, phosphorus, manganese, and magnesium.
- Daily need coverage for iron for baked beans is 21% higher.
- Baked beans contain 9 times more vitamin B1 than mashed potato. Baked beans contain 0.136mg of vitamin B1, while mashed potato contains 0.015mg.
- Mashed potato contains less saturated fat.
- Baked beans have a lower glycemic index than mashed potato.
Food types used in this article are Beans, baked, home prepared and Fast foods, potato, mashed.
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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.
| Contains more MagnesiumMagnesium | +186.7% |
| Contains more CalciumCalcium | +238.9% |
| Contains more PotassiumPotassium | +25.2% |
| Contains more IronIron | +541.9% |
| Contains more CopperCopper | +354.3% |
| Contains more ZincZinc | +231.8% |
| Contains more PhosphorusPhosphorus | +84.7% |
| Contains more ManganeseManganese | +160.2% |
| Contains more SeleniumSelenium | +612.5% |
| Contains less SodiumSodium | -27.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +806.7% |
| Contains more Vitamin B2Vitamin B2 | +226.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +433.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +164.7% |
| Contains more Vitamin B6Vitamin B6 | +33.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.54 g
Fats:
5.15 g
Carbs:
21.63 g
Water:
65.17 g
Other:
2.51 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +235.8% |
| Contains more FatsFats | +82.6% |
| Contains more CarbsCarbs | +47.6% |
| Contains more OtherOther | +99.2% |
| Contains more WaterWater | +22.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.948 g
Monounsaturated fat:
Mono. Fat
2.133 g
Polyunsaturated fat:
Poly. Fat
0.74 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +196.3% |
| Contains less Sat. FatSaturated fat | -70.4% |
| Contains more Poly. FatPolyunsaturated fat | +81.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.99mg | 0.31mg | 21% |
| Fiber | 5.5g | 1.3g | 17% |
| Copper | 0.159mg | 0.035mg | 14% |
| Folate | 48µg | 9µg | 10% |
| Vitamin B1 | 0.136mg | 0.015mg | 10% |
| Selenium | 5.7µg | 0.8µg | 9% |
| Protein | 5.54g | 1.65g | 8% |
| Magnesium | 43mg | 15mg | 7% |
| Phosphorus | 109mg | 59mg | 7% |
| Manganese | 0.255mg | 0.098mg | 7% |
| Saturated fat | 1.948g | 0.577g | 6% |
| Vitamin K | 5.9µg | 5% | |
| Zinc | 0.73mg | 0.22mg | 5% |
| Starch | 12.1g | 5% | |
| Sodium | 422mg | 306mg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Monounsaturated fat | 2.133g | 0.72g | 4% |
| Calcium | 61mg | 18mg | 4% |
| Vitamin B3 | 0.408mg | 1.08mg | 4% |
| Polyunsaturated fat | 0.74g | 1.342g | 4% |
| Fats | 5.15g | 2.82g | 4% |
| Calories | 155kcal | 89kcal | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B5 | 0.155mg | 3% | |
| Vitamin B2 | 0.049mg | 0.015mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B6 | 0.09mg | 0.12mg | 2% |
| Potassium | 358mg | 286mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Choline | 13.4mg | 2% | |
| Carbs | 21.63g | 14.65g | 2% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Net carbs | 16.13g | 13.35g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.067mg | 0% | |
| Threonine | 0.228mg | 0% | |
| Isoleucine | 0.242mg | 0% | |
| Leucine | 0.428mg | 0% | |
| Lysine | 0.379mg | 0% | |
| Methionine | 0.086mg | 0% | |
| Phenylalanine | 0.287mg | 0% | |
| Valine | 0.282mg | 0% | |
| Histidine | 0.153mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
9%
Minerals Daily Need Coverage Score
39%
15%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 116mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.371g)
Which food is cheaper?
Mashed potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Baked beans is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Baked beans is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Baked beans is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.