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.
We used Soybeans, mature seeds, raw and Fast foods, potato, mashed types in this article.
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
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Calcium
+1438.9%
Contains
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Iron
+4964.5%
Contains
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Magnesium
+1766.7%
Contains
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Phosphorus
+1093.2%
Contains
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Potassium
+528.3%
Contains
less
Sodium
-99.3%
Contains
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Zinc
+2122.7%
Contains
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Copper
+4637.1%
Contains
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Manganese
+2468.4%
Contains
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Selenium
+2125%
Contains
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Calcium
+1438.9%
Contains
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Iron
+4964.5%
Contains
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Magnesium
+1766.7%
Contains
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Phosphorus
+1093.2%
Contains
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Potassium
+528.3%
Contains
less
Sodium
-99.3%
Contains
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Zinc
+2122.7%
Contains
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Copper
+4637.1%
Contains
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Manganese
+2468.4%
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Selenium
+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.
:
Contains
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Vitamin E
+102.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+5726.7%
Contains
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Vitamin B2
+5700%
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Vitamin B3
+50.3%
Contains
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Vitamin B6
+214.2%
Contains
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Folate
+4066.7%
Contains
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Vitamin K
+696.6%
Contains
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Vitamin A
+740.9%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+102.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+5726.7%
Contains
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Vitamin B2
+5700%
Contains
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Vitamin B3
+50.3%
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Vitamin B6
+214.2%
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Folate
+4066.7%
Contains
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Vitamin K
+696.6%
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Vitamin A
+740.9%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+2111.5%
Contains
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Fats
+607.1%
Contains
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Carbs
+105.9%
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Other
+286.5%
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Water
+832.3%
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Contains
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Protein
+2111.5%
Contains
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Fats
+607.1%
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Carbs
+105.9%
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Other
+286.5%
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Water
+832.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+511.7%
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Polyunsaturated fat
+738.7%
Contains
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Saturated Fat
-80%
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Contains
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Monounsaturated Fat
+511.7%
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Polyunsaturated fat
+738.7%
Contains
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Saturated 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 20.86g | 13.35g |
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| Protein | 36.49g | 1.65g |
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| Fats | 19.94g | 2.82g |
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| Carbs | 30.16g | 14.65g |
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| Calories | 446kcal | 89kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 7.33g | 0.5g |
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| Fiber | 9.3g | 1.3g |
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| Calcium | 277mg | 18mg |
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| Iron | 15.7mg | 0.31mg |
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| Magnesium | 280mg | 15mg |
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| Phosphorus | 704mg | 59mg |
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| Potassium | 1797mg | 286mg |
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| Sodium | 2mg | 306mg |
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| Zinc | 4.89mg | 0.22mg |
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| Copper | 1.658mg | 0.035mg |
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| Manganese | 2.517mg | 0.098mg |
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| Selenium | 17.8µg | 0.8µg |
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| Vitamin A | 22IU | 185IU |
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| Vitamin A RAE | 1µg | 43µg |
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| Vitamin E | 0.85mg | 0.42mg |
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| Vitamin C | 6mg | 0mg |
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| Vitamin B1 | 0.874mg | 0.015mg |
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| Vitamin B2 | 0.87mg | 0.015mg |
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| Vitamin B3 | 1.623mg | 1.08mg |
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| Vitamin B5 | 0.793mg |
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| Vitamin B6 | 0.377mg | 0.12mg |
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| Folate | 375µg | 9µg |
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| Vitamin B12 | 0µg | 0.07µg |
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| Vitamin K | 47µg | 5.9µg |
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| Tryptophan | 0.591mg |
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| Threonine | 1.766mg |
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| Isoleucine | 1.971mg |
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| Leucine | 3.309mg |
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| Lysine | 2.706mg |
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| Methionine | 0.547mg |
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| Phenylalanine | 2.122mg |
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| Valine | 2.029mg |
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| Histidine | 1.097mg |
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| Trans Fat | 0g | 0.105g |
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| Saturated Fat | 2.884g | 0.577g |
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| Omega-3 - EPA | 0.001g |
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| Omega-3 - DPA | 0.001g |
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| Monounsaturated Fat | 4.404g | 0.72g |
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| Polyunsaturated fat | 11.255g | 1.342g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
85%
9%
Minerals Daily Need Coverage Score
244%
15%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 304mg)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 6.83g)
Which food is lower in Saturated Fat?
Mashed potato is lower in Saturated Fat (difference - 2.307g)
Which food is cheaper?
Mashed potato is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)