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

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The main differences between mashed potato and baked beans

  • Baked beans are richer than mashed potato in iron, fiber, copper, vitamin B1, folate, selenium, phosphorus, manganese, and magnesium.
  • Daily need coverage for iron for baked beans is 21% higher.
  • Mashed potato contains less saturated fat.
  • Baked beans have a lower glycemic index than mashed potato.

Food types used in this article are Fast foods, potato, mashed and Beans, baked, home prepared.

Infographic

Mashed potato vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -27.5%
Contains more MagnesiumMagnesium +186.7%
Contains more CalciumCalcium +238.9%
Contains more PotassiumPotassium +25.2%
Contains more IronIron +541.9%
Contains more CopperCopper +354.3%
Contains more ZincZinc +231.8%
Contains more PhosphorusPhosphorus +84.7%
Contains more ManganeseManganese +160.2%
Contains more SeleniumSelenium +612.5%

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.
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 Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +164.7%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +806.7%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg

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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +22.2%
Contains more ProteinProtein +235.8%
Contains more FatsFats +82.6%
Contains more CarbsCarbs +47.6%
Contains more OtherOther +99.2%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Poly. FatPolyunsaturated fat +81.4%
Contains more Mono. FatMonounsaturated fat +196.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Baked beans DV% diff.
Iron 0.31mg 1.99mg 21%
Fiber 1.3g 5.5g 17%
Copper 0.035mg 0.159mg 14%
Folate 9µg 48µg 10%
Vitamin B1 0.015mg 0.136mg 10%
Selenium 0.8µg 5.7µg 9%
Protein 1.65g 5.54g 8%
Magnesium 15mg 43mg 7%
Phosphorus 59mg 109mg 7%
Manganese 0.098mg 0.255mg 7%
Saturated fat 0.577g 1.948g 6%
Vitamin K 5.9µg 5%
Zinc 0.22mg 0.73mg 5%
Starch 12.1g 5%
Sodium 306mg 422mg 5%
Vitamin A 43µg 0µg 5%
Monounsaturated fat 0.72g 2.133g 4%
Calcium 18mg 61mg 4%
Vitamin B3 1.08mg 0.408mg 4%
Polyunsaturated fat 1.342g 0.74g 4%
Fats 2.82g 5.15g 4%
Calories 89kcal 155kcal 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin B5 0.155mg 3%
Vitamin B2 0.015mg 0.049mg 3%
Vitamin E 0.42mg 3%
Vitamin B6 0.12mg 0.09mg 2%
Potassium 286mg 358mg 2%
Cholesterol 0mg 5mg 2%
Choline 13.4mg 2%
Carbs 14.65g 21.63g 2%
Vitamin C 0mg 1.1mg 1%
Net carbs 13.35g 16.13g N/A
Sugar 0.5g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Mashed potato
9%
Baked beans
Minerals Daily Need Coverage Score
15%
Mashed potato
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 116mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.371g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.