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  6. Winged bean vs. Mashed potato

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

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How are winged bean and mashed potato 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.
  • Winged bean has 25 times more vitamin B1 than mashed potato. Winged bean has 0.379mg of vitamin B1, while mashed potato has 0.015mg.
  • Winged bean contains less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of winged bean is 32.

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

Infographic

Winged 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.
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%
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 +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%
Contains more PhosphorusPhosphorus +31.1%
Contains more SeleniumSelenium +14.3%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14%
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8%
Contains more Vitamin B1Vitamin B1 +2426.7%
Contains more Vitamin B2Vitamin B2 +893.3%
Contains more Vitamin B3Vitamin B3 +51.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +603%
Contains more CarbsCarbs +91.8%
Contains more OtherOther +58.7%
Contains more FatsFats +213.3%
Contains more WaterWater +38.7%

Fat Type Comparison

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

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