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  6. Mashed potato vs. Beans

Mashed potato vs. Beans — In-Depth Nutrition Comparison

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How are mashed potato and beans different?

  • Mashed potato contains less copper, fiber, vitamin B1, zinc, selenium, and phosphorus than beans.
  • Beans cover your daily need for copper, 19% more than mashed potato.
  • Mashed potato has 306 times more sodium than beans. Mashed potato has 306mg of sodium, while beans have 1mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of beans is 33.

Fast foods, potato, mashed and Beans, baked, canned, no salt added types were used in this article.

Infographic

Mashed potato vs Beans infographic
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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.
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%
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +177.8%
Contains more CopperCopper +488.6%
Contains more ZincZinc +536.4%
Contains more PhosphorusPhosphorus +76.3%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +462.5%
~equal in Potassium ~296mg
~equal in Iron ~0.29mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B3Vitamin B3 +151.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +637.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +300%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0.13mg

All nutrients comparison - raw data values

Nutrient Mashed potato Beans DV% diff.
Copper 0.035mg 0.206mg 19%
Fiber 1.3g 5.5g 17%
Sodium 306mg 1mg 13%
Zinc 0.22mg 1.4mg 11%
Vitamin B1 0.015mg 0.15mg 11%
Polyunsaturated fat 1.342g 0.172g 8%
Selenium 0.8µg 4.5µg 7%
Protein 1.65g 4.8g 6%
Phosphorus 59mg 104mg 6%
Starch 12.1g 5%
Fats 2.82g 0.4g 4%
Magnesium 15mg 32mg 4%
Vitamin A 43µg 5µg 4%
Manganese 0.098mg 4%
Vitamin B3 1.08mg 0.43mg 4%
Vitamin K 5.9µg 0.8µg 4%
Folate 9µg 24µg 4%
Vitamin C 0mg 3.1mg 3%
Calcium 18mg 50mg 3%
Vitamin B2 0.015mg 0.06mg 3%
Vitamin B12 0.07µg 0µg 3%
Choline 13.4mg 30.8mg 3%
Carbs 14.65g 20.49g 2%
Vitamin E 0.42mg 0.15mg 2%
Saturated fat 0.577g 0.103g 2%
Monounsaturated fat 0.72g 0.035g 2%
Calories 89kcal 105kcal 1%
Vitamin B6 0.12mg 0.13mg 1%
Net carbs 13.35g 14.99g N/A
Potassium 286mg 296mg 0%
Iron 0.31mg 0.29mg 0%
Sugar 0.5g 7.78g N/A
Trans fat 0.105g 0g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +605%
Contains more ProteinProtein +190.9%
Contains more CarbsCarbs +39.9%
Contains more OtherOther +35.7%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +1957.1%
Contains more Poly. FatPolyunsaturated fat +680.2%
Contains less Sat. FatSaturated fat -82.1%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.