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  6. Mashed potato vs. Lupin Bean Raw

Mashed potato vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and lupin Bean Raw

  • Lupin Bean Raw is higher than mashed potato in copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, magnesium, zinc, and potassium.
  • Lupin Bean Raw covers your daily copper needs 110% more than mashed potato.

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

Infographic

Mashed potato vs Lupin Bean Raw infographic
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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.
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +1220%
Contains more CalciumCalcium +877.8%
Contains more PotassiumPotassium +254.2%
Contains more IronIron +1306.5%
Contains more CopperCopper +2820%
Contains more ZincZinc +2059.1%
Contains more PhosphorusPhosphorus +645.8%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +2330.6%
Contains more SeleniumSelenium +925%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 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 +4166.7%
Contains more Vitamin B2Vitamin B2 +1366.7%
Contains more Vitamin B3Vitamin B3 +102.8%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more FolateFolate +3844.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Lupin Bean Raw DV% diff.
Copper 0.035mg 1.022mg 110%
Manganese 0.098mg 2.382mg 99%
Folate 9µg 355µg 87%
Fiber 1.3g 18.9g 70%
Protein 1.65g 36.17g 69%
Phosphorus 59mg 440mg 54%
Vitamin B1 0.015mg 0.64mg 52%
Iron 0.31mg 4.36mg 51%
Magnesium 15mg 198mg 44%
Zinc 0.22mg 4.75mg 41%
Potassium 286mg 1013mg 21%
Vitamin B6 0.12mg 0.357mg 18%
Vitamin B2 0.015mg 0.22mg 16%
Calcium 18mg 176mg 16%
Vitamin B5 0.75mg 15%
Calories 89kcal 371kcal 14%
Sodium 306mg 15mg 13%
Selenium 0.8µg 8.2µg 13%
Fats 2.82g 9.74g 11%
Carbs 14.65g 40.37g 9%
Monounsaturated fat 0.72g 3.94g 8%
Polyunsaturated fat 1.342g 2.439g 7%
Vitamin B3 1.08mg 2.19mg 7%
Starch 12.1g 5%
Vitamin C 0mg 4.8mg 5%
Vitamin K 5.9µg 5%
Vitamin A 43µg 0µg 5%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0.42mg 3%
Saturated fat 0.577g 1.156g 3%
Choline 13.4mg 2%
Net carbs 13.35g 21.47g N/A
Sugar 0.5g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +662.6%
Contains more ProteinProtein +2092.1%
Contains more FatsFats +245.4%
Contains more CarbsCarbs +175.6%
Contains more OtherOther +160.3%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -50.1%
Contains more Mono. FatMonounsaturated fat +447.2%
Contains more Poly. FatPolyunsaturated fat +81.7%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.