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  6. Cranberry bean raw vs. Mashed potato

Cranberry bean raw vs. Mashed potato — In-Depth Nutrition Comparison

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How are cranberry bean raw and mashed potato different?

  • Mashed potato contains less folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, zinc, and potassium than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 149% more than mashed potato.
  • Cranberry bean raw has 50 times more vitamin B1 than mashed potato. Cranberry bean raw has 0.747mg of vitamin B1, while mashed potato has 0.015mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of cranberry bean raw is 35.

Beans, cranberry (roman), mature seeds, raw and Fast foods, potato, mashed types were used in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +940%
Contains more CalciumCalcium +605.6%
Contains more PotassiumPotassium +365.7%
Contains more IronIron +1512.9%
Contains more CopperCopper +2168.6%
Contains more ZincZinc +1550%
Contains more PhosphorusPhosphorus +530.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +838.8%
Contains more SeleniumSelenium +1487.5%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +4880%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +34.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +157.5%
Contains more FolateFolate +6611.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Mashed potato DV% diff.
Folate 604µg 9µg 149%
Fiber 24.7g 1.3g 94%
Copper 0.794mg 0.035mg 84%
Vitamin B1 0.747mg 0.015mg 61%
Iron 5mg 0.31mg 59%
Phosphorus 372mg 59mg 45%
Protein 23.03g 1.65g 43%
Manganese 0.92mg 0.098mg 36%
Magnesium 156mg 15mg 34%
Potassium 1332mg 286mg 31%
Zinc 3.63mg 0.22mg 31%
Selenium 12.7µg 0.8µg 22%
Vitamin B2 0.213mg 0.015mg 15%
Vitamin B5 0.748mg 15%
Carbs 60.05g 14.65g 15%
Vitamin B6 0.309mg 0.12mg 15%
Sodium 6mg 306mg 13%
Calories 335kcal 89kcal 12%
Calcium 127mg 18mg 11%
Vitamin A 0µg 43µg 5%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.527g 1.342g 5%
Vitamin E 0.42mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B3 1.455mg 1.08mg 2%
Fats 1.23g 2.82g 2%
Choline 13.4mg 2%
Monounsaturated fat 0.106g 0.72g 2%
Saturated fat 0.316g 0.577g 1%
Net carbs 35.35g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +1295.8%
Contains more CarbsCarbs +309.9%
Contains more OtherOther +161.9%
Contains more FatsFats +129.3%
Contains more WaterWater +542.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -45.2%
Contains more Mono. FatMonounsaturated fat +579.2%
Contains more Poly. FatPolyunsaturated fat +154.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.