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  6. Mashed potato vs. Cranberry bean raw

Mashed potato vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are mashed potato and cranberry bean raw different?

  • Mashed potato contains less folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, zinc, and potassium than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 149% more than mashed potato.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of cranberry bean raw is 35.

Fast foods, potato, mashed and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Mashed potato vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +940%
Contains more CalciumCalcium +605.6%
Contains more PotassiumPotassium +365.7%
Contains more IronIron +1512.9%
Contains more CopperCopper +2168.6%
Contains more ZincZinc +1550%
Contains more PhosphorusPhosphorus +530.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +838.8%
Contains more SeleniumSelenium +1487.5%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4880%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +34.7%
Contains more Vitamin B6Vitamin B6 +157.5%
Contains more FolateFolate +6611.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Cranberry bean raw DV% diff.
Folate 9µg 604µg 149%
Fiber 1.3g 24.7g 94%
Copper 0.035mg 0.794mg 84%
Vitamin B1 0.015mg 0.747mg 61%
Iron 0.31mg 5mg 59%
Phosphorus 59mg 372mg 45%
Protein 1.65g 23.03g 43%
Manganese 0.098mg 0.92mg 36%
Magnesium 15mg 156mg 34%
Potassium 286mg 1332mg 31%
Zinc 0.22mg 3.63mg 31%
Selenium 0.8µg 12.7µg 22%
Vitamin B2 0.015mg 0.213mg 15%
Vitamin B5 0.748mg 15%
Carbs 14.65g 60.05g 15%
Vitamin B6 0.12mg 0.309mg 15%
Sodium 306mg 6mg 13%
Calories 89kcal 335kcal 12%
Calcium 18mg 127mg 11%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Polyunsaturated fat 1.342g 0.527g 5%
Vitamin E 0.42mg 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin B3 1.08mg 1.455mg 2%
Fats 2.82g 1.23g 2%
Choline 13.4mg 2%
Monounsaturated fat 0.72g 0.106g 2%
Saturated fat 0.577g 0.316g 1%
Net carbs 13.35g 35.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +129.3%
Contains more WaterWater +542.6%
Contains more ProteinProtein +1295.8%
Contains more CarbsCarbs +309.9%
Contains more OtherOther +161.9%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +579.2%
Contains more Poly. FatPolyunsaturated fat +154.6%
Contains less Sat. FatSaturated fat -45.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.