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  6. Mung bean vs. Mashed potato

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

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How are Mung bean and Mashed potato different?

  • Mung bean has more Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Magnesium, Manganese, Potassium, and Zinc than Mashed potato.
  • Daily need coverage for Folate from Mung bean is 154% higher.
  • Mung bean contains 41 times more Vitamin B1 than Mashed potato. While Mung bean contains 0.621mg of Vitamin B1, Mashed potato contains only 0.015mg.

Mung beans, mature seeds, raw and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Mung bean vs Mashed potato 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.
Mung bean
Mung bean
10
:
0
Mashed potato
Mashed potato
Contains more Calcium +633.3%
Contains more Iron +2074.2%
Contains more Magnesium +1160%
Contains more Phosphorus +522%
Contains more Potassium +335.7%
Contains less Sodium -95.1%
Contains more Zinc +1118.2%
Contains more Copper +2588.6%
Contains more Manganese +956.1%
Contains more Selenium +925%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +633.3%
Contains more Iron +2074.2%
Contains more Magnesium +1160%
Contains more Phosphorus +522%
Contains more Potassium +335.7%
Contains less Sodium -95.1%
Contains more Zinc +1118.2%
Contains more Copper +2588.6%
Contains more Manganese +956.1%
Contains more Selenium +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.
Mung bean
Mung bean
9
:
2
Mashed potato
Mashed potato
Contains more Vitamin E +21.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4040%
Contains more Vitamin B2 +1453.3%
Contains more Vitamin B3 +108.4%
Contains more Vitamin B6 +218.3%
Contains more Folate +6844.4%
Contains more Vitamin K +52.5%
Contains more Vitamin A +62.3%
Contains more Vitamin B12 +∞%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin E +21.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4040%
Contains more Vitamin B2 +1453.3%
Contains more Vitamin B3 +108.4%
Contains more Vitamin B6 +218.3%
Contains more Folate +6844.4%
Contains more Vitamin K +52.5%
Contains more Vitamin A +62.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
3
:
2
Mashed potato
Mashed potato
Contains more Protein +1346.1%
Contains more Carbs +327.4%
Contains more Other +163.5%
Contains more Fats +145.2%
Contains more Water +779.8%
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +1346.1%
Contains more Carbs +327.4%
Contains more Other +163.5%
Contains more Fats +145.2%
Contains more Water +779.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
1
:
2
Mashed potato
Mashed potato
Contains less Saturated Fat -39.7%
Contains more Monounsaturated Fat +347.2%
Contains more Polyunsaturated fat +249.5%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains less Saturated Fat -39.7%
Contains more Monounsaturated Fat +347.2%
Contains more Polyunsaturated fat +249.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Mashed potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Mashed potato Opinion
Net carbs 46.32g 13.35g Mung bean
Protein 23.86g 1.65g Mung bean
Fats 1.15g 2.82g Mashed potato
Carbs 62.62g 14.65g Mung bean
Calories 347kcal 89kcal Mung bean
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 6.6g 0.5g Mashed potato
Fiber 16.3g 1.3g Mung bean
Calcium 132mg 18mg Mung bean
Iron 6.74mg 0.31mg Mung bean
Magnesium 189mg 15mg Mung bean
Phosphorus 367mg 59mg Mung bean
Potassium 1246mg 286mg Mung bean
Sodium 15mg 306mg Mung bean
Zinc 2.68mg 0.22mg Mung bean
Copper 0.941mg 0.035mg Mung bean
Manganese 1.035mg 0.098mg Mung bean
Selenium 8.2µg 0.8µg Mung bean
Vitamin A 114IU 185IU Mashed potato
Vitamin A RAE 6µg 43µg Mashed potato
Vitamin E 0.51mg 0.42mg Mung bean
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.015mg Mung bean
Vitamin B2 0.233mg 0.015mg Mung bean
Vitamin B3 2.251mg 1.08mg Mung bean
Vitamin B5 1.91mg Mung bean
Vitamin B6 0.382mg 0.12mg Mung bean
Folate 625µg 9µg Mung bean
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 9µg 5.9µg Mung bean
Tryptophan 0.26mg Mung bean
Threonine 0.782mg Mung bean
Isoleucine 1.008mg Mung bean
Leucine 1.847mg Mung bean
Lysine 1.664mg Mung bean
Methionine 0.286mg Mung bean
Phenylalanine 1.443mg Mung bean
Valine 1.237mg Mung bean
Histidine 0.695mg Mung bean
Trans Fat 0g 0.105g Mung bean
Saturated Fat 0.348g 0.577g Mung bean
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 0.161g 0.72g Mashed potato
Polyunsaturated fat 0.384g 1.342g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
82%
Mung bean
9%
Mashed potato
Minerals Daily Need Coverage Score
126%
Mung bean
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 291mg)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.229g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 6.1g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.5)
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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.