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  6. Mashed potato vs. Black turtle bean

Mashed potato vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and black turtle bean

  • Black turtle bean is higher than mashed potato in folate, copper, iron, vitamin B1, fiber, phosphorus, manganese, potassium, magnesium, and zinc.
  • Black turtle bean covers your daily folate needs 109% more than mashed potato.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Fast foods, potato, mashed and Beans, black turtle, mature seeds, raw.

Infographic

Mashed potato vs Black turtle bean infographic
Infographic link

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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +424.5%
Contains more IronIron +2706.5%
Contains more CopperCopper +2757.1%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +645.8%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +920.4%
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.
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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +5900%
Contains more Vitamin B2Vitamin B2 +1186.7%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more FolateFolate +4833.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~5.6µg

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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +213.3%
Contains more WaterWater +623.8%
Contains more ProteinProtein +1187.9%
Contains more CarbsCarbs +331.7%
Contains more OtherOther +185.7%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +823.1%
Contains more Poly. FatPolyunsaturated fat +246.8%
Contains less Sat. FatSaturated fat -59.8%

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 Black turtle bean
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Black turtle bean DV% diff.
Folate 9µg 444µg 109%
Copper 0.035mg 1mg 107%
Iron 0.31mg 8.7mg 105%
Vitamin B1 0.015mg 0.9mg 74%
Fiber 1.3g 15.5g 57%
Phosphorus 59mg 440mg 54%
Manganese 0.098mg 1mg 39%
Protein 1.65g 21.25g 39%
Potassium 286mg 1500mg 36%
Magnesium 15mg 160mg 35%
Vitamin B5 0.899mg 18%
Zinc 0.22mg 2.2mg 18%
Carbs 14.65g 63.25g 16%
Calcium 18mg 160mg 14%
Vitamin B2 0.015mg 0.193mg 14%
Calories 89kcal 339kcal 13%
Vitamin B6 0.12mg 0.286mg 13%
Sodium 306mg 9mg 13%
Polyunsaturated fat 1.342g 0.387g 6%
Starch 12.1g 5%
Vitamin B3 1.08mg 1.955mg 5%
Vitamin A 43µg 0µg 5%
Selenium 0.8µg 3.2µg 4%
Vitamin B12 0.07µg 0µg 3%
Fats 2.82g 0.9g 3%
Choline 13.4mg 2%
Monounsaturated fat 0.72g 0.078g 2%
Saturated fat 0.577g 0.232g 2%
Vitamin E 0.42mg 0.21mg 1%
Net carbs 13.35g 47.75g N/A
Sugar 0.5g 2.12g N/A
Vitamin K 5.9µg 5.6µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
60%
Black turtle bean
Minerals Daily Need Coverage Score
15%
Mashed potato
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.62g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.345g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.