Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mashed potato vs. Winged bean — In-Depth Nutrition Comparison

Compare

How are mashed potato and winged bean different?

  • Mashed potato contains less copper, vitamin B1, iron, manganese, zinc, vitamin B2, and potassium than winged bean.
  • Winged bean covers your daily need for copper, 150% more than mashed potato.
  • Mashed potato has 9 times more sodium than winged bean. Mashed potato has 306mg of sodium, while winged bean has 35mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of winged bean is 32.

Fast foods, potato, mashed and Winged bean tuber, raw types were used in this article.

Infographic

Mashed potato vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more PhosphorusPhosphorus +31.1%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +104.9%
Contains more IronIron +545.2%
Contains more CopperCopper +3860%
Contains more ZincZinc +531.8%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +442.9%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2426.7%
Contains more Vitamin B2Vitamin B2 +893.3%
Contains more Vitamin B3Vitamin B3 +51.9%
Contains more FolateFolate +111.1%
~equal in Vitamin C ~0mg
~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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +213.3%
Contains more WaterWater +38.7%
Contains more ProteinProtein +603%
Contains more CarbsCarbs +91.8%
Contains more OtherOther +58.7%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +207.7%
Contains more Poly. FatPolyunsaturated fat +671.3%
Contains less Sat. FatSaturated fat -61.5%

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 Winged bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Winged bean DV% diff.
Copper 0.035mg 1.386mg 150%
Vitamin B1 0.015mg 0.379mg 30%
Iron 0.31mg 2mg 21%
Protein 1.65g 11.6g 20%
Manganese 0.098mg 0.532mg 19%
Sodium 306mg 35mg 12%
Zinc 0.22mg 1.39mg 11%
Vitamin B2 0.015mg 0.149mg 10%
Potassium 286mg 586mg 9%
Polyunsaturated fat 1.342g 0.174g 8%
Vitamin K 5.9µg 5%
Fiber 1.3g 5%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Carbs 14.65g 28.1g 4%
Vitamin B3 1.08mg 1.64mg 4%
Vitamin B12 0.07µg 0µg 3%
Folate 9µg 19µg 3%
Calories 89kcal 148kcal 3%
Vitamin B6 0.12mg 0.075mg 3%
Fats 2.82g 0.9g 3%
Vitamin E 0.42mg 3%
Phosphorus 59mg 45mg 2%
Vitamin B5 0.116mg 2%
Magnesium 15mg 24mg 2%
Choline 13.4mg 2%
Saturated fat 0.577g 0.222g 2%
Calcium 18mg 30mg 1%
Monounsaturated fat 0.72g 0.234g 1%
Net carbs 13.35g 28.1g N/A
Sugar 0.5g N/A
Selenium 0.8µg 0.7µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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 Winged bean
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
15%
Winged bean
Minerals Daily Need Coverage Score
15%
Mashed potato
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 271mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 0.355g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.