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  6. Mashed potato vs. Navy bean raw

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

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A recap on differences between mashed potato and navy bean raw

  • Navy bean raw is higher than mashed potato in copper, vitamin B1, folate, vitamin C, magnesium, iron, vitamin B2, manganese, and zinc.
  • Navy bean raw covers your daily copper needs 36% more than mashed potato.
  • Mashed potato contains 24 times more sodium than navy bean raw. While mashed potato contains 306mg of sodium, navy bean raw contains only 13mg.
  • The glycemic index of navy bean raw is lower.

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

Infographic

Mashed potato vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +20%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +573.3%
Contains more IronIron +522.6%
Contains more CopperCopper +917.1%
Contains more ZincZinc +304.5%
Contains more PhosphorusPhosphorus +69.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +316.3%
~equal in Potassium ~307mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +1333.3%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B6Vitamin B6 +59.2%
Contains more FolateFolate +1366.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Navy bean raw DV% diff.
Copper 0.035mg 0.356mg 36%
Vitamin B1 0.015mg 0.39mg 31%
Folate 9µg 132µg 31%
Vitamin C 0mg 18.8mg 21%
Magnesium 15mg 101mg 20%
Iron 0.31mg 1.93mg 20%
Vitamin B5 0.825mg 17%
Vitamin B2 0.015mg 0.215mg 15%
Sodium 306mg 13mg 13%
Manganese 0.098mg 0.408mg 13%
Protein 1.65g 6.15g 9%
Zinc 0.22mg 0.89mg 6%
Phosphorus 59mg 100mg 6%
Polyunsaturated fat 1.342g 0.407g 6%
Fiber 1.3g 5%
Vitamin B6 0.12mg 0.191mg 5%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Vitamin K 5.9µg 5%
Vitamin E 0.42mg 3%
Fats 2.82g 0.7g 3%
Vitamin B12 0.07µg 0µg 3%
Choline 13.4mg 2%
Monounsaturated fat 0.72g 0.052g 2%
Saturated fat 0.577g 0.085g 2%
Calories 89kcal 67kcal 1%
Vitamin B3 1.08mg 1.22mg 1%
Potassium 286mg 307mg 1%
Carbs 14.65g 13.05g 1%
Net carbs 13.35g 13.05g N/A
Calcium 18mg 15mg 0%
Sugar 0.5g N/A
Selenium 0.8µg 0.6µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +302.9%
Contains more CarbsCarbs +12.3%
Contains more OtherOther +32.6%
Contains more ProteinProtein +272.7%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1284.6%
Contains more Poly. FatPolyunsaturated fat +229.7%
Contains less Sat. FatSaturated fat -85.3%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.