Soup beans vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between soup beans and mashed potato?
- Soup beans are richer in vitamin A, copper, fiber, iron, selenium, manganese, and monounsaturated fat, while mashed potato is higher in vitamin B6.
- Soup beans' daily need coverage for vitamin A is 29% higher.
- Mashed potato has 9 times less selenium than soup beans. Soup beans have 6.9µg of selenium, while mashed potato has 0.8µg.
- Mashed potato is lower in saturated fat.
- Mashed potato has a higher glycemic index (87) than soup beans (64).
We used Soup, bean with ham, canned, chunky, ready-to-serve and Fast foods, potato, mashed 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 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% |
| Contains more PotassiumPotassium | +63.4% |
| Contains less SodiumSodium | -23.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +88.4% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +54.3% |
| Contains more Vitamin B6Vitamin B6 | +140% |
| Contains more Vitamin B12Vitamin B12 | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.16mg | 0.035mg | 14% |
| Iron | 1.33mg | 0.31mg | 13% |
| Fiber | 4.6g | 1.3g | 13% |
| Selenium | 6.9µg | 0.8µg | 11% |
| Manganese | 0.29mg | 0.098mg | 8% |
| Protein | 5.19g | 1.65g | 7% |
| Polyunsaturated fat | 0.39g | 1.342g | 6% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin B6 | 0.05mg | 0.12mg | 5% |
| Starch | 12.1g | 5% | |
| Sodium | 400mg | 306mg | 4% |
| Vitamin B1 | 0.06mg | 0.015mg | 4% |
| Vitamin A | 81µg | 43µg | 4% |
| Saturated fat | 1.37g | 0.577g | 4% |
| Potassium | 175mg | 286mg | 3% |
| Vitamin B2 | 0.06mg | 0.015mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Cholesterol | 9mg | 0mg | 3% |
| Choline | 13.4mg | 2% | |
| Zinc | 0.44mg | 0.22mg | 2% |
| Monounsaturated fat | 1.58g | 0.72g | 2% |
| Vitamin B3 | 0.7mg | 1.08mg | 2% |
| Vitamin C | 1.8mg | 0mg | 2% |
| Vitamin B12 | 0.03µg | 0.07µg | 2% |
| Carbs | 11.16g | 14.65g | 1% |
| Magnesium | 19mg | 15mg | 1% |
| Calcium | 32mg | 18mg | 1% |
| Vitamin B5 | 0.04mg | 1% | |
| Fats | 3.5g | 2.82g | 1% |
| Folate | 12µg | 9µg | 1% |
| Calories | 95kcal | 89kcal | 0% |
| Net carbs | 6.56g | 13.35g | 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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +214.5% |
| Contains more FatsFats | +24.1% |
| Contains more OtherOther | +20.6% |
| Contains more CarbsCarbs | +31.3% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +119.4% |
| Contains less Sat. FatSaturated fat | -57.9% |
| Contains more Poly. FatPolyunsaturated fat | +244.1% |
