Mashed potato vs. Soup beans — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and soup beans?
- Mashed potato is richer in vitamin B6, while soup beans are higher in vitamin A, copper, fiber, iron, selenium, manganese, and monounsaturated fat.
- Soup beans' daily need coverage for vitamin A is 29% higher.
- Soup beans have 2 times less vitamin B6 than mashed potato. Mashed potato has 0.12mg of vitamin B6, while soup beans have 0.05mg.
- Mashed potato is lower in saturated fat.
- Mashed potato has a higher glycemic index (87) than soup beans (64).
We used Fast foods, potato, mashed and Soup, bean with ham, canned, chunky, ready-to-serve types in this comparison.
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 more PotassiumPotassium | +63.4% |
| Contains less SodiumSodium | -23.5% |
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more CalciumCalcium | +77.8% |
| Contains more IronIron | +329% |
| Contains more CopperCopper | +357.1% |
| Contains more ZincZinc | +100% |
| Contains more ManganeseManganese | +195.9% |
| Contains more SeleniumSelenium | +762.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +54.3% |
| Contains more Vitamin B6Vitamin B6 | +140% |
| Contains more Vitamin B12Vitamin B12 | +133.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +88.4% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.035mg | 0.16mg | 14% |
| Iron | 0.31mg | 1.33mg | 13% |
| Fiber | 1.3g | 4.6g | 13% |
| Selenium | 0.8µg | 6.9µg | 11% |
| Manganese | 0.098mg | 0.29mg | 8% |
| Protein | 1.65g | 5.19g | 7% |
| Polyunsaturated fat | 1.342g | 0.39g | 6% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin B6 | 0.12mg | 0.05mg | 5% |
| Starch | 12.1g | 5% | |
| Sodium | 306mg | 400mg | 4% |
| Vitamin B1 | 0.015mg | 0.06mg | 4% |
| Vitamin A | 43µg | 81µg | 4% |
| Saturated fat | 0.577g | 1.37g | 4% |
| Potassium | 286mg | 175mg | 3% |
| Vitamin B2 | 0.015mg | 0.06mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Cholesterol | 0mg | 9mg | 3% |
| Choline | 13.4mg | 2% | |
| Zinc | 0.22mg | 0.44mg | 2% |
| Monounsaturated fat | 0.72g | 1.58g | 2% |
| Vitamin B3 | 1.08mg | 0.7mg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Vitamin B12 | 0.07µg | 0.03µg | 2% |
| Carbs | 14.65g | 11.16g | 1% |
| Magnesium | 15mg | 19mg | 1% |
| Calcium | 18mg | 32mg | 1% |
| Vitamin B5 | 0.04mg | 1% | |
| Fats | 2.82g | 3.5g | 1% |
| Folate | 9µg | 12µg | 1% |
| Calories | 89kcal | 95kcal | 0% |
| Net carbs | 13.35g | 6.56g | N/A |
| Sugar | 0.5g | N/A | |
| Phosphorus | 59mg | 59mg | 0% |
| Trans fat | 0.105g | N/A | |
| 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +31.3% |
| Contains more ProteinProtein | +214.5% |
| Contains more FatsFats | +24.1% |
| Contains more OtherOther | +20.6% |
~equal in
Water
~78.63g
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -57.9% |
| Contains more Poly. FatPolyunsaturated fat | +244.1% |
| Contains more Mono. FatMonounsaturated fat | +119.4% |
