Green beans vs. Mashed potato — In-Depth Nutrition Comparison
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Important differences between green beans and mashed potato
- Mashed potato has less vitamin K, vitamin C, vitamin A, manganese, fiber, vitamin B2, and folate.
- Green beans' daily need coverage for vitamin K is 35% more.
- Green beans are lower in sodium.
- Mashed potato has a higher glycemic index than green beans.
The food varieties used in the comparison are Beans, snap, green, cooked, boiled, drained, without salt 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 | +20% |
| Contains more CalciumCalcium | +144.4% |
| Contains more IronIron | +109.7% |
| Contains more CopperCopper | +62.9% |
| Contains more ZincZinc | +13.6% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +190.8% |
| Contains more PotassiumPotassium | +95.9% |
| Contains more PhosphorusPhosphorus | +103.4% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +393.3% |
| Contains more Vitamin B2Vitamin B2 | +546.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +711.9% |
| Contains more FolateFolate | +266.7% |
| Contains more CholineCholine | +26.1% |
| Contains more Vitamin AVitamin A | +34.4% |
| Contains more Vitamin B3Vitamin B3 | +75.9% |
| Contains more Vitamin B6Vitamin B6 | +114.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47.9µg | 5.9µg | 35% |
| Sodium | 1mg | 306mg | 13% |
| Vitamin C | 9.7mg | 0mg | 11% |
| Polyunsaturated fat | 0.145g | 1.342g | 8% |
| Manganese | 0.285mg | 0.098mg | 8% |
| Fiber | 3.2g | 1.3g | 8% |
| Vitamin B2 | 0.097mg | 0.015mg | 6% |
| Folate | 33µg | 9µg | 6% |
| Vitamin B6 | 0.056mg | 0.12mg | 5% |
| Vitamin B1 | 0.074mg | 0.015mg | 5% |
| Starch | 12.1g | 5% | |
| Phosphorus | 29mg | 59mg | 4% |
| Potassium | 146mg | 286mg | 4% |
| Iron | 0.65mg | 0.31mg | 4% |
| Fats | 0.28g | 2.82g | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Calories | 35kcal | 89kcal | 3% |
| Vitamin B3 | 0.614mg | 1.08mg | 3% |
| Calcium | 44mg | 18mg | 3% |
| Saturated fat | 0.064g | 0.577g | 2% |
| Monounsaturated fat | 0.011g | 0.72g | 2% |
| Carbs | 7.88g | 14.65g | 2% |
| Copper | 0.057mg | 0.035mg | 2% |
| Choline | 16.9mg | 13.4mg | 1% |
| Vitamin B5 | 0.074mg | 1% | |
| Selenium | 0.2µg | 0.8µg | 1% |
| Vitamin A | 32µg | 43µg | 1% |
| Magnesium | 18mg | 15mg | 1% |
| Protein | 1.89g | 1.65g | 0% |
| Net carbs | 4.68g | 13.35g | N/A |
| Sugar | 3.63g | 0.5g | N/A |
| Zinc | 0.25mg | 0.22mg | 0% |
| Vitamin E | 0.46mg | 0.42mg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.082mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.116mg | 0% | |
| Lysine | 0.091mg | 0% | |
| Methionine | 0.023mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.093mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.2g | 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:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +14.5% |
| Contains more WaterWater | +12.1% |
| Contains more FatsFats | +907.1% |
| Contains more CarbsCarbs | +85.9% |
| Contains more OtherOther | +72.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 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 | -88.9% |
| Contains more Mono. FatMonounsaturated fat | +6445.5% |
| Contains more Poly. FatPolyunsaturated fat | +825.5% |
