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  6. Navy bean raw vs. Mashed potato

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

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A recap on the differences between navy bean raw and mashed potato

  • Navy bean raw is higher than mashed potato in copper, vitamin B1, folate, vitamin C, magnesium, iron, vitamin B2, manganese, and zinc.
  • Navy bean raw covers your daily copper needs 36% more than mashed potato.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

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

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +573.3%
Contains more IronIron +522.6%
Contains more CopperCopper +917.1%
Contains more ZincZinc +304.5%
Contains more PhosphorusPhosphorus +69.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +316.3%
Contains more CalciumCalcium +20%
Contains more SeleniumSelenium +33.3%
~equal in Potassium ~286mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +2500%
Contains more Vitamin B2Vitamin B2 +1333.3%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +59.2%
Contains more FolateFolate +1366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Mashed potato DV% diff.
Copper 0.356mg 0.035mg 36%
Vitamin B1 0.39mg 0.015mg 31%
Folate 132µg 9µg 31%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 15mg 20%
Iron 1.93mg 0.31mg 20%
Vitamin B5 0.825mg 17%
Vitamin B2 0.215mg 0.015mg 15%
Sodium 13mg 306mg 13%
Manganese 0.408mg 0.098mg 13%
Protein 6.15g 1.65g 9%
Zinc 0.89mg 0.22mg 6%
Phosphorus 100mg 59mg 6%
Polyunsaturated fat 0.407g 1.342g 6%
Fiber 1.3g 5%
Vitamin B6 0.191mg 0.12mg 5%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Vitamin K 5.9µg 5%
Vitamin E 0.42mg 3%
Fats 0.7g 2.82g 3%
Vitamin B12 0µg 0.07µg 3%
Choline 13.4mg 2%
Monounsaturated fat 0.052g 0.72g 2%
Saturated fat 0.085g 0.577g 2%
Calories 67kcal 89kcal 1%
Vitamin B3 1.22mg 1.08mg 1%
Potassium 307mg 286mg 1%
Carbs 13.05g 14.65g 1%
Net carbs 13.05g 13.35g N/A
Calcium 15mg 18mg 0%
Sugar 0.5g N/A
Selenium 0.6µg 0.8µg 0%
Trans fat 0g 0.105g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +272.7%
Contains more FatsFats +302.9%
Contains more CarbsCarbs +12.3%
Contains more OtherOther +32.6%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -85.3%
Contains more Mono. FatMonounsaturated fat +1284.6%
Contains more Poly. FatPolyunsaturated fat +229.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.