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  6. Broad bean raw vs. Mashed potato

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

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Important differences between broad bean raw and mashed potato

  • Mashed potato has less copper, folate, vitamin K, fiber, manganese, vitamin B2, iron, phosphorus, and vitamin B1.
  • Broad bean raw's daily need coverage for copper is 41% more.
  • Broad bean raw has 19 times more vitamin B2 than mashed potato. Broad bean raw has 0.29mg of vitamin B2, while mashed potato has 0.015mg.
  • Broad bean raw is lower in sodium.

The food varieties used in the comparison are Beans, fava, in pod, raw and Fast foods, potato, mashed.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +120%
Contains more CalciumCalcium +105.6%
Contains more PotassiumPotassium +16.1%
Contains more IronIron +400%
Contains more CopperCopper +1048.6%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +574.5%
~equal in Selenium ~0.8µg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 EVitamin E +176.2%
Contains more Vitamin B1Vitamin B1 +786.7%
Contains more Vitamin B2Vitamin B2 +1833.3%
Contains more Vitamin B3Vitamin B3 +108.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +593.2%
Contains more FolateFolate +1544.4%
Contains more Vitamin AVitamin A +152.9%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Mashed potato DV% diff.
Copper 0.402mg 0.035mg 41%
Folate 148µg 9µg 35%
Vitamin K 40.9µg 5.9µg 29%
Fiber 7.5g 1.3g 25%
Manganese 0.661mg 0.098mg 24%
Vitamin B2 0.29mg 0.015mg 21%
Iron 1.55mg 0.31mg 16%
Protein 7.92g 1.65g 13%
Sodium 25mg 306mg 12%
Phosphorus 129mg 59mg 10%
Vitamin B1 0.133mg 0.015mg 10%
Vitamin B3 2.249mg 1.08mg 7%
Zinc 1mg 0.22mg 7%
Polyunsaturated fat 0.342g 1.342g 7%
Vitamin E 1.16mg 0.42mg 5%
Starch 12.1g 5%
Vitamin B5 0.225mg 5%
Vitamin C 3.7mg 0mg 4%
Magnesium 33mg 15mg 4%
Vitamin A 17µg 43µg 3%
Fats 0.73g 2.82g 3%
Vitamin B12 0µg 0.07µg 3%
Choline 13.4mg 2%
Saturated fat 0.118g 0.577g 2%
Monounsaturated fat 0.104g 0.72g 2%
Calcium 37mg 18mg 2%
Vitamin B6 0.104mg 0.12mg 1%
Potassium 332mg 286mg 1%
Carbs 17.63g 14.65g 1%
Calories 88kcal 89kcal 0%
Net carbs 10.13g 13.35g N/A
Sugar 9.21g 0.5g N/A
Selenium 0.8µg 0.8µg 0%
Trans fat 0g 0.105g N/A
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +380%
Contains more CarbsCarbs +20.3%
Contains more FatsFats +286.3%
Contains more OtherOther +12.5%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -79.5%
Contains more Mono. FatMonounsaturated fat +592.3%
Contains more Poly. FatPolyunsaturated fat +292.4%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.