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Mashed potato vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between mashed potato and soybean raw?

  • The amount of iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc in soybean raw is higher than in mashed potato.
  • Soybean raw's daily need coverage for iron is 192% more.
  • Soybean raw has a lower glycemic index (14) than mashed potato (87).

We used Fast foods, potato, mashed and Soybeans, mature seeds, raw types in this article.

Infographic

Mashed potato vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1438.9%
Contains more PotassiumPotassium +528.3%
Contains more IronIron +4964.5%
Contains more CopperCopper +4637.1%
Contains more ZincZinc +2122.7%
Contains more PhosphorusPhosphorus +1093.2%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2468.4%
Contains more SeleniumSelenium +2125%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +102.4%
Contains more Vitamin B1Vitamin B1 +5726.7%
Contains more Vitamin B2Vitamin B2 +5700%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B6Vitamin B6 +214.2%
Contains more Vitamin KVitamin K +696.6%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +764.9%
~equal in Vitamin D ~0µg

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% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +832.3%
Contains more ProteinProtein +2111.5%
Contains more FatsFats +607.1%
Contains more CarbsCarbs +105.9%
Contains more OtherOther +286.5%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +511.7%
Contains more Poly. FatPolyunsaturated fat +738.7%

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 Soybean raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Soybean raw DV% diff.
Iron 0.31mg 15.7mg 192%
Copper 0.035mg 1.658mg 180%
Manganese 0.098mg 2.517mg 105%
Folate 9µg 375µg 92%
Phosphorus 59mg 704mg 92%
Vitamin B1 0.015mg 0.874mg 72%
Protein 1.65g 36.49g 70%
Polyunsaturated fat 1.342g 11.255g 66%
Vitamin B2 0.015mg 0.87mg 66%
Magnesium 15mg 280mg 63%
Potassium 286mg 1797mg 44%
Zinc 0.22mg 4.89mg 42%
Vitamin K 5.9µg 47µg 34%
Fiber 1.3g 9.3g 32%
Selenium 0.8µg 17.8µg 31%
Calcium 18mg 277mg 26%
Fats 2.82g 19.94g 26%
Vitamin B6 0.12mg 0.377mg 20%
Choline 13.4mg 115.9mg 19%
Calories 89kcal 446kcal 18%
Vitamin B5 0.793mg 16%
Sodium 306mg 2mg 13%
Saturated fat 0.577g 2.884g 10%
Monounsaturated fat 0.72g 4.404g 9%
Vitamin C 0mg 6mg 7%
Vitamin A 43µg 1µg 5%
Starch 12.1g 5%
Carbs 14.65g 30.16g 5%
Vitamin E 0.42mg 0.85mg 3%
Vitamin B3 1.08mg 1.623mg 3%
Vitamin B12 0.07µg 0µg 3%
Net carbs 13.35g 20.86g N/A
Sugar 0.5g 7.33g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
Minerals Daily Need Coverage Score
15%
Mashed potato
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 304mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 6.83g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 2.307g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.