Mashed potato vs. Bean raw — In-Depth Nutrition Comparison
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Differences between mashed potato and bean raw
- Mashed potato contains less folate, copper, iron, vitamin B1, fiber, phosphorus, selenium, manganese, magnesium, and potassium than bean raw.
- Bean raw's daily need coverage for folate is 129% higher.
- Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Fast foods, potato, mashed and Beans, pinto, mature seeds, raw.
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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 | +1073.3% |
| Contains more CalciumCalcium | +527.8% |
| Contains more PotassiumPotassium | +387.1% |
| Contains more IronIron | +1535.5% |
| Contains more CopperCopper | +2451.4% |
| Contains more ZincZinc | +936.4% |
| Contains more PhosphorusPhosphorus | +596.6% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +1071.4% |
| Contains more SeleniumSelenium | +3387.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4653.3% |
| Contains more Vitamin B2Vitamin B2 | +1313.3% |
| Contains more Vitamin B6Vitamin B6 | +295% |
| Contains more FolateFolate | +5733.3% |
| Contains more CholineCholine | +394% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 9µg | 525µg | 129% |
| Copper | 0.035mg | 0.893mg | 95% |
| Iron | 0.31mg | 5.07mg | 60% |
| Vitamin B1 | 0.015mg | 0.713mg | 58% |
| Fiber | 1.3g | 15.5g | 57% |
| Phosphorus | 59mg | 411mg | 50% |
| Selenium | 0.8µg | 27.9µg | 49% |
| Manganese | 0.098mg | 1.148mg | 46% |
| Protein | 1.65g | 21.42g | 40% |
| Magnesium | 15mg | 176mg | 38% |
| Potassium | 286mg | 1393mg | 33% |
| Vitamin B6 | 0.12mg | 0.474mg | 27% |
| Zinc | 0.22mg | 2.28mg | 19% |
| Vitamin B5 | 0.785mg | 16% | |
| Carbs | 14.65g | 62.55g | 16% |
| Vitamin B2 | 0.015mg | 0.212mg | 15% |
| Calories | 89kcal | 347kcal | 13% |
| Sodium | 306mg | 12mg | 13% |
| Choline | 13.4mg | 66.2mg | 10% |
| Calcium | 18mg | 113mg | 10% |
| Starch | 12.1g | 34.17g | 9% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Polyunsaturated fat | 1.342g | 0.407g | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Fats | 2.82g | 1.23g | 2% |
| Saturated fat | 0.577g | 0.235g | 2% |
| Vitamin B3 | 1.08mg | 1.174mg | 1% |
| Monounsaturated fat | 0.72g | 0.229g | 1% |
| Vitamin E | 0.42mg | 0.21mg | 1% |
| Net carbs | 13.35g | 47.05g | N/A |
| Sugar | 0.5g | 2.11g | N/A |
| Vitamin K | 5.9µg | 5.6µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% | |
| Fructose | 0.2g | 0g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more FatsFats | +129.3% |
| Contains more WaterWater | +602.7% |
| Contains more ProteinProtein | +1198.2% |
| Contains more CarbsCarbs | +327% |
| Contains more OtherOther | +175.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +214.4% |
| Contains more Poly. FatPolyunsaturated fat | +229.7% |
| Contains less Sat. FatSaturated fat | -59.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +53.8% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +182.4% |
| Contains more SucroseSucrose | +1880% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g