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

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What are the differences between soybean raw and mashed potato?

  • 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.
  • Mashed potato contains 58 times less vitamin B1 than soybean raw. Soybean raw contains 0.874mg of vitamin B1, while mashed potato contains 0.015mg.
  • Soybean raw has a lower glycemic index (14) than mashed potato (87).

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

Infographic

Soybean raw 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.
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%
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%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +214.2%
Contains more Vitamin KVitamin K +696.6%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +764.9%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +2111.5%
Contains more FatsFats +607.1%
Contains more CarbsCarbs +105.9%
Contains more OtherOther +286.5%
Contains more WaterWater +832.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
22% 27% 51%
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 +511.7%
Contains more Poly. FatPolyunsaturated fat +738.7%
Contains less Sat. FatSaturated fat -80%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Mashed potato
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 Soybean raw Mashed potato DV% diff.
Iron 15.7mg 0.31mg 192%
Copper 1.658mg 0.035mg 180%
Manganese 2.517mg 0.098mg 105%
Folate 375µg 9µg 92%
Phosphorus 704mg 59mg 92%
Vitamin B1 0.874mg 0.015mg 72%
Protein 36.49g 1.65g 70%
Polyunsaturated fat 11.255g 1.342g 66%
Vitamin B2 0.87mg 0.015mg 66%
Magnesium 280mg 15mg 63%
Potassium 1797mg 286mg 44%
Zinc 4.89mg 0.22mg 42%
Vitamin K 47µg 5.9µg 34%
Fiber 9.3g 1.3g 32%
Selenium 17.8µg 0.8µg 31%
Calcium 277mg 18mg 26%
Fats 19.94g 2.82g 26%
Vitamin B6 0.377mg 0.12mg 20%
Choline 115.9mg 13.4mg 19%
Calories 446kcal 89kcal 18%
Vitamin B5 0.793mg 16%
Sodium 2mg 306mg 13%
Saturated fat 2.884g 0.577g 10%
Monounsaturated fat 4.404g 0.72g 9%
Vitamin C 6mg 0mg 7%
Vitamin A 1µg 43µg 5%
Starch 12.1g 5%
Carbs 30.16g 14.65g 5%
Vitamin E 0.85mg 0.42mg 3%
Vitamin B3 1.623mg 1.08mg 3%
Vitamin B12 0µg 0.07µg 3%
Net carbs 20.86g 13.35g N/A
Sugar 7.33g 0.5g N/A
Trans fat 0g 0.105g 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
Soybean raw Mashed potato
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
83%
Soybean raw
9%
Mashed potato
Minerals Daily Need Coverage Score
244%
Soybean raw
15%
Mashed potato

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