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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, vitamin A, 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.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of mashed potato is 87.

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.
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +35.5%
Contains more PhosphorusPhosphorus +55.3%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +105.6%
Contains more IronIron +232.3%
Contains more CopperCopper +97.1%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +120.4%
~equal in Zinc ~0.24mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +22.9%
Contains more Vitamin B3Vitamin B3 +47.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +446.7%
Contains more Vitamin B2Vitamin B2 +593.3%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin KVitamin K +628.8%
Contains more FolateFolate +266.7%
Contains more CholineCholine +14.2%
~equal in Vitamin E ~0.41mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Green bean raw DV% diff.
Vitamin K 5.9µg 43µg 31%
Vitamin C 0mg 12.2mg 14%
Sodium 306mg 6mg 13%
Iron 0.31mg 1.03mg 9%
Polyunsaturated fat 1.342g 0.113g 8%
Vitamin B2 0.015mg 0.104mg 7%
Folate 9µg 33µg 6%
Vitamin B1 0.015mg 0.082mg 6%
Fiber 1.3g 2.7g 6%
Vitamin B5 0.225mg 5%
Manganese 0.098mg 0.216mg 5%
Starch 12.1g 0.88g 5%
Fats 2.82g 0.22g 4%
Copper 0.035mg 0.069mg 4%
Vitamin B12 0.07µg 0µg 3%
Calories 89kcal 31kcal 3%
Phosphorus 59mg 38mg 3%
Carbs 14.65g 6.97g 3%
Vitamin B6 0.12mg 0.141mg 2%
Saturated fat 0.577g 0.05g 2%
Magnesium 15mg 25mg 2%
Calcium 18mg 37mg 2%
Monounsaturated fat 0.72g 0.01g 2%
Vitamin B3 1.08mg 0.734mg 2%
Potassium 286mg 211mg 2%
Fructose 0.2g 1.39g 1%
Vitamin A 43µg 35µg 1%
Protein 1.65g 1.83g 0%
Net carbs 13.35g 4.27g N/A
Sugar 0.5g 3.26g N/A
Zinc 0.22mg 0.24mg 0%
Vitamin E 0.42mg 0.41mg 0%
Selenium 0.8µg 0.6µg 0%
Trans fat 0.105g 0g N/A
Choline 13.4mg 15.3mg 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more FatsFats +1181.8%
Contains more CarbsCarbs +110.2%
Contains more OtherOther +90.9%
Contains more ProteinProtein +10.9%
Contains more WaterWater +13.4%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +7100%
Contains more Poly. FatPolyunsaturated fat +1087.6%
Contains less Sat. FatSaturated fat -91.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +1275%
Contains more SucroseSucrose +260%
Contains more GlucoseGlucose +655%
Contains more FructoseFructose +595%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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.