Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Mashed potato
  5. Compare
  6. Mashed potato vs. Green beans

Mashed potato vs. Green beans — In-Depth Nutrition Comparison

Compare

Important differences between mashed potato and green beans

  • Mashed potato has less vitamin K, vitamin C, vitamin A, manganese, fiber, vitamin B2, and folate.
  • Green beans' daily need coverage for vitamin K is 35% more.
  • Mashed potato has 306 times more sodium than green beans. Mashed potato has 306mg of sodium, while green beans have 1mg.
  • Mashed potato has a higher glycemic index than green beans.

The food varieties used in the comparison are Fast foods, potato, mashed and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Mashed potato vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +95.9%
Contains more PhosphorusPhosphorus +103.4%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +144.4%
Contains more IronIron +109.7%
Contains more CopperCopper +62.9%
Contains more ZincZinc +13.6%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +190.8%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +34.4%
Contains more Vitamin B3Vitamin B3 +75.9%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more Vitamin B2Vitamin B2 +546.7%
Contains more Vitamin KVitamin K +711.9%
Contains more FolateFolate +266.7%
Contains more CholineCholine +26.1%
~equal in Vitamin E ~0.46mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Green beans DV% diff.
Vitamin K 5.9µg 47.9µg 35%
Sodium 306mg 1mg 13%
Vitamin C 0mg 9.7mg 11%
Polyunsaturated fat 1.342g 0.145g 8%
Manganese 0.098mg 0.285mg 8%
Fiber 1.3g 3.2g 8%
Vitamin B2 0.015mg 0.097mg 6%
Folate 9µg 33µg 6%
Vitamin B6 0.12mg 0.056mg 5%
Vitamin B1 0.015mg 0.074mg 5%
Starch 12.1g 5%
Phosphorus 59mg 29mg 4%
Potassium 286mg 146mg 4%
Iron 0.31mg 0.65mg 4%
Fats 2.82g 0.28g 4%
Vitamin B12 0.07µg 0µg 3%
Calories 89kcal 35kcal 3%
Vitamin B3 1.08mg 0.614mg 3%
Calcium 18mg 44mg 3%
Saturated fat 0.577g 0.064g 2%
Monounsaturated fat 0.72g 0.011g 2%
Carbs 14.65g 7.88g 2%
Copper 0.035mg 0.057mg 2%
Choline 13.4mg 16.9mg 1%
Vitamin B5 0.074mg 1%
Selenium 0.8µg 0.2µg 1%
Vitamin A 43µg 32µg 1%
Magnesium 15mg 18mg 1%
Protein 1.65g 1.89g 0%
Net carbs 13.35g 4.68g N/A
Sugar 0.5g 3.63g N/A
Zinc 0.22mg 0.25mg 0%
Vitamin E 0.42mg 0.46mg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 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 0g 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more FatsFats +907.1%
Contains more CarbsCarbs +85.9%
Contains more OtherOther +72.6%
Contains more ProteinProtein +14.5%
Contains more WaterWater +12.1%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +6445.5%
Contains more Poly. FatPolyunsaturated fat +825.5%
Contains less Sat. FatSaturated fat -88.9%

People also compare

Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza
Green beans
Green beans vs Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Green beans
Green beans vs Navy bean raw
Navy bean raw
Green beans
Green beans vs Artichoke
Artichoke

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.