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Mashed potato vs. French fries — In-Depth Nutrition Comparison

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What are the differences between Mashed potato and French fries?

  • The amount of Vitamin B6, Vitamin B1, Vitamin B3, Fiber, Copper, Phosphorus, Potassium, Vitamin E , and Manganese in French fries are higher than in Mashed potato.
  • French fries' daily need coverage for Vitamin B6 is 19% more.
  • Mashed potato has less Saturated Fat.

We used Fast foods, potato, mashed and Fast foods, potato, french fried in vegetable oil types in this article.

Infographic

Mashed potato vs French fries 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 Iron +161.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +111.9%
Contains more Potassium +102.4%
Contains less Sodium -31.4%
Contains more Zinc +127.3%
Contains more Copper +254.3%
Contains more Manganese +152%
Contains more Selenium +12.5%
Equal in Calcium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 31% 25% 54% 52% 28% 14% 42% 33% 5%
Contains more Iron +161.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +111.9%
Contains more Potassium +102.4%
Contains less Sodium -31.4%
Contains more Zinc +127.3%
Contains more Copper +254.3%
Contains more Manganese +152%
Contains more Selenium +12.5%
Equal in Calcium - 18

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 A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +297.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +178.1%
Contains more Vitamin B6 +210%
Contains more Folate +233.3%
Contains more Vitamin K +89.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 34% 0% 16% 43% 9% 57% 35% 86% 23% 0% 28%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +297.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +178.1%
Contains more Vitamin B6 +210%
Contains more Folate +233.3%
Contains more Vitamin K +89.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +106.5%
Contains more Protein +107.9%
Contains more Fats +422.3%
Contains more Carbs +182.9%
Contains more Other +46.8%
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more Water +106.5%
Contains more Protein +107.9%
Contains more Fats +422.3%
Contains more Carbs +182.9%
Contains more Other +46.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +729%
Contains more Polyunsaturated fat +302.2%
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
17% 44% 39%
Saturated Fat: 2.336 g
Monounsaturated Fat: 5.969 g
Polyunsaturated fat: 5.398 g
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +729%
Contains more Polyunsaturated fat +302.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mashed potato French fries Opinion
Net carbs 13.35g 37.64g French fries
Protein 1.65g 3.43g French fries
Fats 2.82g 14.73g French fries
Carbs 14.65g 41.44g French fries
Calories 89kcal 312kcal French fries
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g 0.3g French fries
Fiber 1.3g 3.8g French fries
Calcium 18mg 18mg
Iron 0.31mg 0.81mg French fries
Magnesium 15mg 35mg French fries
Phosphorus 59mg 125mg French fries
Potassium 286mg 579mg French fries
Sodium 306mg 210mg French fries
Zinc 0.22mg 0.5mg French fries
Copper 0.035mg 0.124mg French fries
Manganese 0.098mg 0.247mg French fries
Selenium 0.8µg 0.9µg French fries
Vitamin A 185IU 0IU Mashed potato
Vitamin A RAE 43µg 0µg Mashed potato
Vitamin E 0.42mg 1.67mg French fries
Vitamin C 0mg 4.7mg French fries
Vitamin B1 0.015mg 0.17mg French fries
Vitamin B2 0.015mg 0.039mg French fries
Vitamin B3 1.08mg 3.004mg French fries
Vitamin B5 0.58mg French fries
Vitamin B6 0.12mg 0.372mg French fries
Folate 9µg 30µg French fries
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg 11.2µg French fries
Trans Fat 0.105g 0.06g French fries
Saturated Fat 0.577g 2.336g Mashed potato
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 5.969g French fries
Polyunsaturated fat 1.342g 5.398g French fries
Omega-6 - Eicosadienoic acid 0.001g 0.007g French fries
Omega-6 - Linoleic acid 1.146g 4.898g French fries
Omega-6 - Gamma-linoleic acid 0g 0.029g French fries
Omega-3 - ALA 0.174g 0.407g French fries
Omega-3 - Eicosatrienoic acid 0g 0.001g French fries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato French fries
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
9%
Mashed potato
27%
French fries
Minerals Daily Need Coverage Score
15%
Mashed potato
28%
French fries

Comparison summary

Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 1.759g)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 96mg)
Which food is lower in glycemic index?
French fries
French fries is lower in glycemic index (difference - 17)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.