Lima beans vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between lima beans and mashed potato

Mashed potato contains less iron, fiber, copper, folate, manganese, vitamin B1, phosphorus, selenium, and magnesium than lima beans.
Lima beans' daily need coverage for iron is 26% higher.
Mashed potato contains 11 times less vitamin B1 than lima beans. Lima beans contain 0.161mg of vitamin B1, while mashed potato contains 0.015mg.
The amount of sodium in lima beans is lower.
Lima beans have a lower glycemic index. The glycemic index of lima beans is 32, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Lima beans, large, mature seeds, cooked, boiled, 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.

Lima beans

Mashed potato

Contains more MagnesiumMagnesium	+186.7%
Contains more PotassiumPotassium	+77.6%
Contains more IronIron	+671%
Contains more CopperCopper	+571.4%
Contains more ZincZinc	+331.8%
Contains more PhosphorusPhosphorus	+88.1%
Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+426.5%
Contains more SeleniumSelenium	+462.5%

~equal in Calcium ~18mg

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.

Lima beans

Mashed potato

Contains more Vitamin B1Vitamin B1	+973.3%
Contains more Vitamin B2Vitamin B2	+266.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+34.2%
Contains more FolateFolate	+822.2%
Contains more CholineCholine	+142.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+133.3%
Contains more Vitamin B3Vitamin B3	+156.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+195%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.39mg	0.31mg	26%
Fiber	7g	1.3g	23%
Copper	0.235mg	0.035mg	22%
Folate	83µg	9µg	19%
Manganese	0.516mg	0.098mg	18%
Sodium	2mg	306mg	13%
Protein	7.8g	1.65g	12%
Vitamin B1	0.161mg	0.015mg	12%
Polyunsaturated fat	0.171g	1.342g	8%
Vitamin B5	0.422mg		8%
Selenium	4.5µg	0.8µg	7%
Phosphorus	111mg	59mg	7%
Potassium	508mg	286mg	7%
Zinc	0.95mg	0.22mg	7%
Magnesium	43mg	15mg	7%
Starch		12.1g	5%
Vitamin A	0µg	43µg	5%
Vitamin B3	0.421mg	1.08mg	4%
Fats	0.38g	2.82g	4%
Choline	32.5mg	13.4mg	3%
Vitamin B2	0.055mg	0.015mg	3%
Vitamin B12	0µg	0.07µg	3%
Vitamin K	2µg	5.9µg	3%
Vitamin B6	0.161mg	0.12mg	3%
Saturated fat	0.089g	0.577g	2%
Vitamin E	0.18mg	0.42mg	2%
Monounsaturated fat	0.034g	0.72g	2%
Carbs	20.88g	14.65g	2%
Calories	115kcal	89kcal	1%
Net carbs	13.88g	13.35g	N/A
Calcium	17mg	18mg	0%
Sugar	2.9g	0.5g	N/A
Trans fat	0g	0.105g	N/A
Tryptophan	0.092mg		0%
Threonine	0.337mg		0%
Isoleucine	0.411mg		0%
Leucine	0.673mg		0%
Lysine	0.523mg		0%
Methionine	0.099mg		0%
Phenylalanine	0.449mg		0%
Valine	0.469mg		0%
Histidine	0.238mg		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