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  6. Mashed potato vs. Broad bean raw

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

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Important differences between mashed potato and broad bean raw

  • Mashed potato has less copper, folate, vitamin K, fiber, manganese, vitamin B2, iron, phosphorus, and vitamin B1.
  • Broad bean raw's daily need coverage for copper is 41% more.
  • Mashed potato has 12 times more sodium than broad bean raw. Mashed potato has 306mg of sodium, while broad bean raw has 25mg.

The food varieties used in the comparison are Fast foods, potato, mashed and Beans, fava, in pod, raw.

Infographic

Mashed potato vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +105.6%
Contains more PotassiumPotassium +16.1%
Contains more IronIron +400%
Contains more CopperCopper +1048.6%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +574.5%
~equal in Selenium ~0.8µg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin AVitamin A +152.9%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +176.2%
Contains more Vitamin B1Vitamin B1 +786.7%
Contains more Vitamin B2Vitamin B2 +1833.3%
Contains more Vitamin B3Vitamin B3 +108.2%
Contains more Vitamin KVitamin K +593.2%
Contains more FolateFolate +1544.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Broad bean raw DV% diff.
Copper 0.035mg 0.402mg 41%
Folate 9µg 148µg 35%
Vitamin K 5.9µg 40.9µg 29%
Fiber 1.3g 7.5g 25%
Manganese 0.098mg 0.661mg 24%
Vitamin B2 0.015mg 0.29mg 21%
Iron 0.31mg 1.55mg 16%
Protein 1.65g 7.92g 13%
Sodium 306mg 25mg 12%
Phosphorus 59mg 129mg 10%
Vitamin B1 0.015mg 0.133mg 10%
Vitamin B3 1.08mg 2.249mg 7%
Zinc 0.22mg 1mg 7%
Polyunsaturated fat 1.342g 0.342g 7%
Vitamin E 0.42mg 1.16mg 5%
Starch 12.1g 5%
Vitamin B5 0.225mg 5%
Vitamin C 0mg 3.7mg 4%
Magnesium 15mg 33mg 4%
Vitamin A 43µg 17µg 3%
Fats 2.82g 0.73g 3%
Vitamin B12 0.07µg 0µg 3%
Choline 13.4mg 2%
Saturated fat 0.577g 0.118g 2%
Monounsaturated fat 0.72g 0.104g 2%
Calcium 18mg 37mg 2%
Vitamin B6 0.12mg 0.104mg 1%
Potassium 286mg 332mg 1%
Carbs 14.65g 17.63g 1%
Calories 89kcal 88kcal 0%
Net carbs 13.35g 10.13g N/A
Sugar 0.5g 9.21g N/A
Selenium 0.8µg 0.8µg 0%
Trans fat 0.105g 0g N/A
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +286.3%
Contains more OtherOther +12.5%
Contains more ProteinProtein +380%
Contains more CarbsCarbs +20.3%
~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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +592.3%
Contains more Poly. FatPolyunsaturated fat +292.4%
Contains less Sat. FatSaturated fat -79.5%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.