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  6. Kidney beans raw vs. Mashed potato

Kidney beans raw vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and mashed potato?

  • Kidney beans raw has more copper, iron, folate, fiber, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc than mashed potato.
  • Kidney beans raw's daily need coverage for copper is 103% higher.
  • Mashed potato has 44 times less folate than kidney beans raw. Kidney beans raw has 394µg of folate, while mashed potato has 9µg.
  • Mashed potato has a higher glycemic index (87) than kidney beans raw (22).

We used Beans, kidney, all types, mature seeds, raw and Fast foods, potato, mashed types in this comparison.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +833.3%
Contains more CalciumCalcium +694.4%
Contains more PotassiumPotassium +391.6%
Contains more IronIron +2545.2%
Contains more CopperCopper +2637.1%
Contains more ZincZinc +1168.2%
Contains more PhosphorusPhosphorus +589.8%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +941.8%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +3426.7%
Contains more Vitamin B2Vitamin B2 +1360%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more Vitamin KVitamin K +222%
Contains more FolateFolate +4277.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Mashed potato DV% diff.
Copper 0.958mg 0.035mg 103%
Iron 8.2mg 0.31mg 99%
Folate 394µg 9µg 96%
Fiber 24.9g 1.3g 94%
Phosphorus 407mg 59mg 50%
Protein 23.58g 1.65g 44%
Vitamin B1 0.529mg 0.015mg 43%
Manganese 1.021mg 0.098mg 40%
Potassium 1406mg 286mg 33%
Magnesium 140mg 15mg 30%
Zinc 2.79mg 0.22mg 23%
Vitamin B6 0.397mg 0.12mg 21%
Vitamin B5 0.78mg 16%
Vitamin B2 0.219mg 0.015mg 16%
Carbs 60.01g 14.65g 15%
Calcium 143mg 18mg 13%
Calories 333kcal 89kcal 12%
Sodium 24mg 306mg 12%
Vitamin K 19µg 5.9µg 11%
Polyunsaturated fat 0.457g 1.342g 6%
Vitamin B3 2.06mg 1.08mg 6%
Vitamin C 4.5mg 0mg 5%
Vitamin A 0µg 43µg 5%
Starch 12.1g 5%
Selenium 3.2µg 0.8µg 4%
Vitamin B12 0µg 0.07µg 3%
Fats 0.83g 2.82g 3%
Choline 13.4mg 2%
Saturated fat 0.12g 0.577g 2%
Monounsaturated fat 0.064g 0.72g 2%
Vitamin E 0.22mg 0.42mg 1%
Net carbs 35.11g 13.35g N/A
Sugar 2.23g 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +1329.1%
Contains more CarbsCarbs +309.6%
Contains more OtherOther +204%
Contains more FatsFats +239.8%
Contains more WaterWater +577.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -79.2%
Contains more Mono. FatMonounsaturated fat +1025%
Contains more Poly. FatPolyunsaturated fat +193.7%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.