Mashed potato vs. Navy beans — In-Depth Nutrition Comparison
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What are the differences between mashed potato and navy beans?
- The amount of fiber, folate, iron, copper, manganese, vitamin B1, phosphorus, magnesium, and zinc in navy beans is higher than in mashed potato.
- Navy beans' daily need coverage for fiber is 37% more.
- Navy beans have a lower glycemic index (39) than mashed potato (87).
We used Fast foods, potato, mashed and Beans, navy, mature seeds, cooked, boiled, without salt types in this article.
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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.
| Contains more MagnesiumMagnesium | +253.3% |
| Contains more CalciumCalcium | +283.3% |
| Contains more PotassiumPotassium | +36% |
| Contains more IronIron | +661.3% |
| Contains more CopperCopper | +500% |
| Contains more ZincZinc | +368.2% |
| Contains more PhosphorusPhosphorus | +144.1% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +437.8% |
| Contains more SeleniumSelenium | +262.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4100% |
| Contains more Vitamin B3Vitamin B3 | +66.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +883.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1480% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B6Vitamin B6 | +15% |
| Contains more FolateFolate | +1455.6% |
| Contains more CholineCholine | +233.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
| Contains more FatsFats | +354.8% |
| Contains more WaterWater | +24.8% |
| Contains more ProteinProtein | +398.8% |
| Contains more CarbsCarbs | +77.8% |
~equal in
Other
~1.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
| Contains more Mono. FatMonounsaturated fat | +407% |
| Contains more Poly. FatPolyunsaturated fat | +173.9% |
| Contains less Sat. FatSaturated fat | -83% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.4 g
Sucrose:
0.37 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +27.3% |
| Contains more SucroseSucrose | +270% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 1.3g | 10.5g | 37% |
| Folate | 9µg | 140µg | 33% |
| Iron | 0.31mg | 2.36mg | 26% |
| Manganese | 0.098mg | 0.527mg | 19% |
| Copper | 0.035mg | 0.21mg | 19% |
| Vitamin B1 | 0.015mg | 0.237mg | 19% |
| Sodium | 306mg | 0mg | 13% |
| Protein | 1.65g | 8.23g | 13% |
| Phosphorus | 59mg | 144mg | 12% |
| Magnesium | 15mg | 53mg | 9% |
| Zinc | 0.22mg | 1.03mg | 7% |
| Choline | 13.4mg | 44.7mg | 6% |
| Polyunsaturated fat | 1.342g | 0.49g | 6% |
| Calcium | 18mg | 69mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin B5 | 0.266mg | 5% | |
| Vitamin K | 5.9µg | 0.6µg | 4% |
| Carbs | 14.65g | 26.05g | 4% |
| Vitamin B2 | 0.015mg | 0.066mg | 4% |
| Selenium | 0.8µg | 2.9µg | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin B3 | 1.08mg | 0.649mg | 3% |
| Calories | 89kcal | 140kcal | 3% |
| Vitamin E | 0.42mg | 0.01mg | 3% |
| Potassium | 286mg | 389mg | 3% |
| Fats | 2.82g | 0.62g | 3% |
| Saturated fat | 0.577g | 0.098g | 2% |
| Starch | 12.1g | 15.4g | 1% |
| Vitamin B6 | 0.12mg | 0.138mg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Monounsaturated fat | 0.72g | 0.142g | 1% |
| Net carbs | 13.35g | 15.55g | N/A |
| Sugar | 0.5g | 0.37g | N/A |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.1mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.387mg | 0% | |
| Leucine | 0.7mg | 0% | |
| Lysine | 0.52mg | 0% | |
| Methionine | 0.111mg | 0% | |
| Phenylalanine | 0.471mg | 0% | |
| Valine | 0.504mg | 0% | |
| Histidine | 0.206mg | 0% | |
| Fructose | 0.2g | 0g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | 0.177g | N/A |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
15%
43%
Comparison summary
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 306mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.479g)
Which food is lower in glycemic index?
Navy beans is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Navy beans is relatively richer in minerals
Which food is cheaper?
Mashed potato is cheaper (difference - $1.3)
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.