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  6. Mashed potato vs. Green bean raw

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

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Differences between Mashed potato and Green bean raw

  • Mashed potato contains less Vitamin K, Vitamin C, Iron, Vitamin B2, Folate, Fiber, Vitamin B1, and Manganese than Green bean raw.
  • Green bean raw's daily need coverage for Vitamin K is 31% higher.
  • Green bean raw contains 51 times less Sodium than Mashed potato. Mashed potato contains 306mg of Sodium, while Green bean raw contains 6mg.

The food types used in this comparison are Fast foods, potato, mashed and Beans, snap, green, raw.

Infographic

Mashed potato vs Green 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.
Mashed potato
Mashed potato
3
:
7
Green bean raw
Green bean raw
Contains more Phosphorus +55.3%
Contains more Potassium +35.5%
Contains more Selenium +33.3%
Contains more Calcium +105.6%
Contains more Iron +232.3%
Contains more Magnesium +66.7%
Contains less Sodium -98%
Contains more Copper +97.1%
Contains more Manganese +120.4%
Equal in Zinc - 0.24
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Phosphorus +55.3%
Contains more Potassium +35.5%
Contains more Selenium +33.3%
Contains more Calcium +105.6%
Contains more Iron +232.3%
Contains more Magnesium +66.7%
Contains less Sodium -98%
Contains more Copper +97.1%
Contains more Manganese +120.4%
Equal in Zinc - 0.24

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.
Mashed potato
Mashed potato
3
:
8
Green bean raw
Green bean raw
Contains more Vitamin B3 +47.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +273%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +446.7%
Contains more Vitamin B2 +593.3%
Contains more Vitamin B6 +17.5%
Contains more Folate +266.7%
Contains more Vitamin K +628.8%
Equal in Vitamin E - 0.41
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B3 +47.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +273%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +446.7%
Contains more Vitamin B2 +593.3%
Contains more Vitamin B6 +17.5%
Contains more Folate +266.7%
Contains more Vitamin K +628.8%
Equal in Vitamin E - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
3
:
2
Green bean raw
Green bean raw
Contains more Fats +1181.8%
Contains more Carbs +110.2%
Contains more Other +90.9%
Contains more Protein +10.9%
Contains more Water +13.4%
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more Fats +1181.8%
Contains more Carbs +110.2%
Contains more Other +90.9%
Contains more Protein +10.9%
Contains more Water +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
1
Green bean raw
Green bean raw
Contains more Monounsaturated Fat +7100%
Contains more Polyunsaturated fat +1087.6%
Contains less Saturated Fat -91.3%
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +7100%
Contains more Polyunsaturated fat +1087.6%
Contains less Saturated Fat -91.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mashed potato
Mashed potato
1
:
3
Green bean raw
Green bean raw
Contains more Starch +1275%
Contains more Sucrose +260%
Contains more Glucose +655%
Contains more Fructose +595%
Mashed potato
96%
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
Green bean raw
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +1275%
Contains more Sucrose +260%
Contains more Glucose +655%
Contains more Fructose +595%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Green bean raw
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Green bean raw Opinion
Net carbs 13.35g 4.27g Mashed potato
Protein 1.65g 1.83g Green bean raw
Fats 2.82g 0.22g Mashed potato
Carbs 14.65g 6.97g Mashed potato
Calories 89kcal 31kcal Mashed potato
Starch 12.1g 0.88g Mashed potato
Fructose 0.2g 1.39g Green bean raw
Sugar 0.5g 3.26g Mashed potato
Fiber 1.3g 2.7g Green bean raw
Calcium 18mg 37mg Green bean raw
Iron 0.31mg 1.03mg Green bean raw
Magnesium 15mg 25mg Green bean raw
Phosphorus 59mg 38mg Mashed potato
Potassium 286mg 211mg Mashed potato
Sodium 306mg 6mg Green bean raw
Zinc 0.22mg 0.24mg Green bean raw
Copper 0.035mg 0.069mg Green bean raw
Manganese 0.098mg 0.216mg Green bean raw
Selenium 0.8µg 0.6µg Mashed potato
Vitamin A 185IU 690IU Green bean raw
Vitamin A RAE 43µg 35µg Mashed potato
Vitamin E 0.42mg 0.41mg Mashed potato
Vitamin C 0mg 12.2mg Green bean raw
Vitamin B1 0.015mg 0.082mg Green bean raw
Vitamin B2 0.015mg 0.104mg Green bean raw
Vitamin B3 1.08mg 0.734mg Mashed potato
Vitamin B5 0.225mg Green bean raw
Vitamin B6 0.12mg 0.141mg Green bean raw
Folate 9µg 33µg Green bean raw
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg 43µg Green bean raw
Tryptophan 0.019mg Green bean raw
Threonine 0.079mg Green bean raw
Isoleucine 0.066mg Green bean raw
Leucine 0.112mg Green bean raw
Lysine 0.088mg Green bean raw
Methionine 0.022mg Green bean raw
Phenylalanine 0.067mg Green bean raw
Valine 0.09mg Green bean raw
Histidine 0.034mg Green bean raw
Trans Fat 0.105g 0g Green bean raw
Saturated Fat 0.577g 0.05g Green bean raw
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 0.01g Mashed potato
Polyunsaturated fat 1.342g 0.113g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Green bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Mashed potato
27%
Green bean raw
Minerals Daily Need Coverage Score
15%
Mashed potato
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 2.76g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.8)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 300mg)
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 0.527g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 67)
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.