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  6. Mashed potato vs. Kidney beans raw

Mashed potato vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and kidney beans raw?

  • Kidney beans raw has more copper, iron, folate, fiber, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc than mashed potato.
  • Kidney beans raw's daily need coverage for copper is 103% higher.
  • Mashed potato has a higher glycemic index (87) than kidney beans raw (22).

We used Fast foods, potato, mashed and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Mashed potato vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +694.4%
Contains more PotassiumPotassium +391.6%
Contains more IronIron +2545.2%
Contains more CopperCopper +2637.1%
Contains more ZincZinc +1168.2%
Contains more PhosphorusPhosphorus +589.8%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +941.8%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3426.7%
Contains more Vitamin B2Vitamin B2 +1360%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more Vitamin KVitamin K +222%
Contains more FolateFolate +4277.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Kidney beans raw DV% diff.
Copper 0.035mg 0.958mg 103%
Iron 0.31mg 8.2mg 99%
Folate 9µg 394µg 96%
Fiber 1.3g 24.9g 94%
Phosphorus 59mg 407mg 50%
Protein 1.65g 23.58g 44%
Vitamin B1 0.015mg 0.529mg 43%
Manganese 0.098mg 1.021mg 40%
Potassium 286mg 1406mg 33%
Magnesium 15mg 140mg 30%
Zinc 0.22mg 2.79mg 23%
Vitamin B6 0.12mg 0.397mg 21%
Vitamin B5 0.78mg 16%
Vitamin B2 0.015mg 0.219mg 16%
Carbs 14.65g 60.01g 15%
Calcium 18mg 143mg 13%
Calories 89kcal 333kcal 12%
Sodium 306mg 24mg 12%
Vitamin K 5.9µg 19µg 11%
Polyunsaturated fat 1.342g 0.457g 6%
Vitamin B3 1.08mg 2.06mg 6%
Vitamin C 0mg 4.5mg 5%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Selenium 0.8µg 3.2µg 4%
Vitamin B12 0.07µg 0µg 3%
Fats 2.82g 0.83g 3%
Choline 13.4mg 2%
Saturated fat 0.577g 0.12g 2%
Monounsaturated fat 0.72g 0.064g 2%
Vitamin E 0.42mg 0.22mg 1%
Net carbs 13.35g 35.11g N/A
Sugar 0.5g 2.23g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 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 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +239.8%
Contains more WaterWater +577.6%
Contains more ProteinProtein +1329.1%
Contains more CarbsCarbs +309.6%
Contains more OtherOther +204%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +1025%
Contains more Poly. FatPolyunsaturated fat +193.7%
Contains less Sat. FatSaturated fat -79.2%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.