Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black turtle bean
  5. Compare
  6. Black turtle bean vs. Mashed potato

Black turtle bean vs. Mashed potato — In-Depth Nutrition Comparison

Compare

A recap on differences between black turtle bean and mashed potato

  • Black turtle bean is higher than mashed potato in folate, copper, iron, vitamin B1, fiber, phosphorus, manganese, potassium, magnesium, and zinc.
  • Black turtle bean covers your daily folate needs 109% more than mashed potato.
  • Black turtle bean contains 60 times more vitamin B1 than mashed potato. While black turtle bean contains 0.9mg of vitamin B1, mashed potato contains only 0.015mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Fast foods, potato, mashed.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +966.7%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +424.5%
Contains more IronIron +2706.5%
Contains more CopperCopper +2757.1%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +645.8%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +920.4%
Contains more SeleniumSelenium +300%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +5900%
Contains more Vitamin B2Vitamin B2 +1186.7%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more FolateFolate +4833.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~5.9µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Mashed potato DV% diff.
Folate 444µg 9µg 109%
Copper 1mg 0.035mg 107%
Iron 8.7mg 0.31mg 105%
Vitamin B1 0.9mg 0.015mg 74%
Fiber 15.5g 1.3g 57%
Phosphorus 440mg 59mg 54%
Manganese 1mg 0.098mg 39%
Protein 21.25g 1.65g 39%
Potassium 1500mg 286mg 36%
Magnesium 160mg 15mg 35%
Vitamin B5 0.899mg 18%
Zinc 2.2mg 0.22mg 18%
Carbs 63.25g 14.65g 16%
Calcium 160mg 18mg 14%
Vitamin B2 0.193mg 0.015mg 14%
Calories 339kcal 89kcal 13%
Vitamin B6 0.286mg 0.12mg 13%
Sodium 9mg 306mg 13%
Polyunsaturated fat 0.387g 1.342g 6%
Starch 12.1g 5%
Vitamin B3 1.955mg 1.08mg 5%
Vitamin A 0µg 43µg 5%
Selenium 3.2µg 0.8µg 4%
Vitamin B12 0µg 0.07µg 3%
Fats 0.9g 2.82g 3%
Choline 13.4mg 2%
Monounsaturated fat 0.078g 0.72g 2%
Saturated fat 0.232g 0.577g 2%
Vitamin E 0.21mg 0.42mg 1%
Net carbs 47.75g 13.35g N/A
Sugar 2.12g 0.5g N/A
Vitamin K 5.6µg 5.9µg 0%
Trans fat 0g 0.105g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +1187.9%
Contains more CarbsCarbs +331.7%
Contains more OtherOther +185.7%
Contains more FatsFats +213.3%
Contains more WaterWater +623.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -59.8%
Contains more Mono. FatMonounsaturated fat +823.1%
Contains more Poly. FatPolyunsaturated fat +246.8%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.