Mashed potato vs. Refried beans — In-Depth Nutrition Comparison
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Important differences between mashed potato and refried beans
- Mashed potato has less iron, copper, fiber, selenium, manganese, vitamin C, and vitamin B1.
- Refried beans' daily need coverage for iron is 14% more.
- Mashed potato has 3 times more vitamin B3 than refried beans. Mashed potato has 1.08mg of vitamin B3, while refried beans have 0.367mg.
- Mashed potato has a higher glycemic index than refried beans.
The food varieties used in the comparison are Fast foods, potato, mashed and Refried beans, canned, traditional style (includes USDA commodity).
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.
| Contains less SodiumSodium | -17.3% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +61.1% |
| Contains more PotassiumPotassium | +11.5% |
| Contains more IronIron | +364.5% |
| Contains more CopperCopper | +268.6% |
| Contains more ZincZinc | +163.6% |
| Contains more PhosphorusPhosphorus | +55.9% |
| Contains more ManganeseManganese | +194.9% |
| Contains more SeleniumSelenium | +625% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +366.7% |
| Contains more Vitamin B3Vitamin B3 | +194.3% |
| Contains more Vitamin B6Vitamin B6 | +16.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +181% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +406.7% |
| Contains more Vitamin B2Vitamin B2 | +426.7% |
| Contains more FolateFolate | +22.2% |
| Contains more CholineCholine | +58.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Histidine | 153mg | 22% | |
| Iron | 0.31mg | 1.44mg | 14% |
| Fiber | 1.3g | 3.7g | 10% |
| Copper | 0.035mg | 0.129mg | 10% |
| Selenium | 0.8µg | 5.8µg | 9% |
| Manganese | 0.098mg | 0.289mg | 8% |
| Vitamin C | 0mg | 6mg | 7% |
| Protein | 1.65g | 4.98g | 7% |
| Vitamin B2 | 0.015mg | 0.079mg | 5% |
| Vitamin B1 | 0.015mg | 0.076mg | 5% |
| Polyunsaturated fat | 1.342g | 0.543g | 5% |
| Magnesium | 15mg | 35mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Phosphorus | 59mg | 92mg | 5% |
| Vitamin B3 | 1.08mg | 0.367mg | 4% |
| Vitamin B5 | 0.189mg | 4% | |
| Zinc | 0.22mg | 0.58mg | 3% |
| Sodium | 306mg | 370mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin K | 5.9µg | 2.1µg | 3% |
| Starch | 12.1g | 7.43g | 2% |
| Vitamin E | 0.42mg | 0.09mg | 2% |
| Folate | 9µg | 11µg | 1% |
| Choline | 13.4mg | 21.2mg | 1% |
| Potassium | 286mg | 319mg | 1% |
| Calcium | 18mg | 29mg | 1% |
| Fats | 2.82g | 2.01g | 1% |
| Vitamin B6 | 0.12mg | 0.103mg | 1% |
| Calories | 89kcal | 90kcal | 0% |
| Net carbs | 13.35g | 9.85g | N/A |
| Carbs | 14.65g | 13.55g | 0% |
| Sugar | 0.5g | 0.54g | N/A |
| Trans fat | 0.105g | 0.016g | N/A |
| Saturated fat | 0.577g | 0.631g | 0% |
| Monounsaturated fat | 0.72g | 0.601g | 0% |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.231mg | 0% | |
| Isoleucine | 0.242mg | 0% | |
| Leucine | 0.438mg | 0% | |
| Lysine | 0.377mg | 0% | |
| Methionine | 0.083mg | 0% | |
| Phenylalanine | 0.297mg | 0% | |
| Valine | 0.287mg | 0% | |
| Fructose | 0.2g | 0g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | 0.169g | N/A |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 1.146g | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more FatsFats | +40.3% |
| Contains more ProteinProtein | +201.8% |
| Contains more OtherOther | +35.7% |
~equal in
Carbs
~13.55g
~equal in
Water
~77.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains more Mono. FatMonounsaturated fat | +19.8% |
| Contains more Poly. FatPolyunsaturated fat | +147.1% |
~equal in
Saturated fat
~0.631g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +62.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +440% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
