Green bean raw vs. Mashed potato — In-Depth Nutrition Comparison
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Differences between green bean raw and mashed potato
- Mashed potato contains less vitamin K, vitamin C, vitamin A, iron, vitamin B2, folate, fiber, vitamin B1, and manganese than green bean raw.
- Green bean raw's daily need coverage for vitamin K is 31% higher.
- The amount of sodium in green bean raw is lower.
- Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Beans, snap, green, raw and Fast foods, potato, mashed.
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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.
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +105.6% |
| Contains more IronIron | +232.3% |
| Contains more CopperCopper | +97.1% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +120.4% |
| Contains more PotassiumPotassium | +35.5% |
| Contains more PhosphorusPhosphorus | +55.3% |
| Contains more SeleniumSelenium | +33.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +446.7% |
| Contains more Vitamin B2Vitamin B2 | +593.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +17.5% |
| Contains more Vitamin KVitamin K | +628.8% |
| Contains more FolateFolate | +266.7% |
| Contains more CholineCholine | +14.2% |
| Contains more Vitamin AVitamin A | +22.9% |
| Contains more Vitamin B3Vitamin B3 | +47.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 43µg | 5.9µg | 31% |
| Vitamin C | 12.2mg | 0mg | 14% |
| Sodium | 6mg | 306mg | 13% |
| Iron | 1.03mg | 0.31mg | 9% |
| Polyunsaturated fat | 0.113g | 1.342g | 8% |
| Vitamin B2 | 0.104mg | 0.015mg | 7% |
| Folate | 33µg | 9µg | 6% |
| Vitamin B1 | 0.082mg | 0.015mg | 6% |
| Fiber | 2.7g | 1.3g | 6% |
| Vitamin B5 | 0.225mg | 5% | |
| Manganese | 0.216mg | 0.098mg | 5% |
| Starch | 0.88g | 12.1g | 5% |
| Fats | 0.22g | 2.82g | 4% |
| Copper | 0.069mg | 0.035mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Calories | 31kcal | 89kcal | 3% |
| Phosphorus | 38mg | 59mg | 3% |
| Carbs | 6.97g | 14.65g | 3% |
| Vitamin B6 | 0.141mg | 0.12mg | 2% |
| Saturated fat | 0.05g | 0.577g | 2% |
| Magnesium | 25mg | 15mg | 2% |
| Calcium | 37mg | 18mg | 2% |
| Monounsaturated fat | 0.01g | 0.72g | 2% |
| Vitamin B3 | 0.734mg | 1.08mg | 2% |
| Potassium | 211mg | 286mg | 2% |
| Fructose | 1.39g | 0.2g | 1% |
| Vitamin A | 35µg | 43µg | 1% |
| Protein | 1.83g | 1.65g | 0% |
| Net carbs | 4.27g | 13.35g | N/A |
| Sugar | 3.26g | 0.5g | N/A |
| Zinc | 0.24mg | 0.22mg | 0% |
| Vitamin E | 0.41mg | 0.42mg | 0% |
| Selenium | 0.6µg | 0.8µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Choline | 15.3mg | 13.4mg | 0% |
| Tryptophan | 0.019mg | 0% | |
| Threonine | 0.079mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.112mg | 0% | |
| Lysine | 0.088mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.067mg | 0% | |
| Valine | 0.09mg | 0% | |
| Histidine | 0.034mg | 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
Protein:
1.83 g
Fats:
0.22 g
Carbs:
6.97 g
Water:
90.32 g
Other:
0.66 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more WaterWater | +13.4% |
| Contains more FatsFats | +1181.8% |
| Contains more CarbsCarbs | +110.2% |
| Contains more OtherOther | +90.9% |
~equal in
Protein
~1.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.113 g
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 | -91.3% |
| Contains more Mono. FatMonounsaturated fat | +7100% |
| Contains more Poly. FatPolyunsaturated fat | +1087.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.88 g
Sucrose:
0.36 g
Glucose:
1.51 g
Fructose:
1.39 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +260% |
| Contains more GlucoseGlucose | +655% |
| Contains more FructoseFructose | +595% |
| Contains more StarchStarch | +1275% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g