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  6. Baked beans vs. Mashed potato

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.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 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 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Mashed potato 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 more Mono. FatMonounsaturated fat +196.3%
Contains less Sat. FatSaturated fat -70.4%
Contains more Poly. FatPolyunsaturated fat +81.4%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.