Mashed potato vs. Taco — In-Depth Nutrition Comparison
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Differences between Mashed potato and Taco
- Mashed potato contains less Vitamin B12, Phosphorus, Selenium, Zinc, Iron, Fiber, Vitamin K, and Calcium than Taco.
- Taco's daily need coverage for Vitamin B12 is 36% higher.
- The amount of Saturated Fat in Mashed potato is lower.
The food types used in this comparison are Fast foods, potato, mashed and Fast foods, taco with beef, cheese and lettuce, hard shell.
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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Potassium
+36.8%
Contains
less
Sodium
-22.9%
Contains
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Calcium
+394.4%
Contains
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Iron
+283.9%
Contains
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Magnesium
+113.3%
Contains
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Phosphorus
+201.7%
Contains
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Zinc
+695.5%
Contains
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Copper
+120%
Contains
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Manganese
+154.1%
Contains
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Selenium
+1050%
Contains
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Potassium
+36.8%
Contains
less
Sodium
-22.9%
Contains
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Calcium
+394.4%
Contains
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Iron
+283.9%
Contains
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Magnesium
+113.3%
Contains
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Phosphorus
+201.7%
Contains
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Zinc
+695.5%
Contains
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Copper
+120%
Contains
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Manganese
+154.1%
Contains
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Selenium
+1050%
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 A
+41.2%
Contains
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Vitamin B6
+33.3%
Contains
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Vitamin E
+42.9%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+233.3%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B3
+52.8%
Contains
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Folate
+111.1%
Contains
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Vitamin B12
+1228.6%
Contains
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Vitamin K
+159.3%
Contains
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Vitamin A
+41.2%
Contains
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Vitamin B6
+33.3%
Contains
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Vitamin E
+42.9%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+233.3%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B3
+52.8%
Contains
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Folate
+111.1%
Contains
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Vitamin B12
+1228.6%
Contains
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Vitamin K
+159.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+39.6%
Contains
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Protein
+437%
Contains
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Fats
+350.4%
Contains
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Carbs
+35.5%
Contains
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Other
+24.6%
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
8.86 g
Fats:
12.7 g
Carbs:
19.85 g
Water:
57.02 g
Other:
1.57 g
Contains
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Water
+39.6%
Contains
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Protein
+437%
Contains
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Fats
+350.4%
Contains
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Carbs
+35.5%
Contains
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Other
+24.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-86.8%
Contains
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Monounsaturated Fat
+512.6%
Contains
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Polyunsaturated fat
+126.7%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
4.384 g
Monounsaturated Fat:
4.411 g
Polyunsaturated fat:
3.042 g
Contains
less
Saturated Fat
-86.8%
Contains
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Monounsaturated Fat
+512.6%
Contains
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Polyunsaturated fat
+126.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+22.1%
Contains
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Sucrose
+300%
Contains
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Fructose
+50%
Equal in Glucose - 0.2
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
14.78 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+22.1%
Contains
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Sucrose
+300%
Contains
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Fructose
+50%
Equal in Glucose - 0.2
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.35g | 15.95g |
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| Protein | 1.65g | 8.86g |
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| Fats | 2.82g | 12.7g |
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| Carbs | 14.65g | 19.85g |
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| Calories | 89kcal | 226kcal |
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| Starch | 12.1g | 14.78g |
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| Fructose | 0.2g | 0.3g |
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| Sugar | 0.5g | 0.9g |
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| Fiber | 1.3g | 3.9g |
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| Calcium | 18mg | 89mg |
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| Iron | 0.31mg | 1.19mg |
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| Magnesium | 15mg | 32mg |
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| Phosphorus | 59mg | 178mg |
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| Potassium | 286mg | 209mg |
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| Sodium | 306mg | 397mg |
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| Zinc | 0.22mg | 1.75mg |
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| Copper | 0.035mg | 0.077mg |
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| Manganese | 0.098mg | 0.249mg |
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| Selenium | 0.8µg | 9.2µg |
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| Vitamin A | 185IU | 131IU |
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| Vitamin A RAE | 43µg | 20µg |
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| Vitamin E | 0.42mg | 0.6mg |
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| Vitamin D | 0IU | 4IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin C | 0mg | 0.4mg |
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| Vitamin B1 | 0.015mg | 0.05mg |
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| Vitamin B2 | 0.015mg | 0.06mg |
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| Vitamin B3 | 1.08mg | 1.65mg |
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| Vitamin B6 | 0.12mg | 0.09mg |
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| Folate | 9µg | 19µg |
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| Vitamin B12 | 0.07µg | 0.93µg |
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| Vitamin K | 5.9µg | 15.3µg |
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| Cholesterol | 0mg | 28mg |
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| Trans Fat | 0.105g | 0.467g |
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| Saturated Fat | 0.577g | 4.384g |
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| Omega-3 - EPA | 0.001g | 0.005g |
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| Omega-3 - DPA | 0.001g | 0.006g |
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| Monounsaturated Fat | 0.72g | 4.411g |
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| Polyunsaturated fat | 1.342g | 3.042g |
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| Omega-6 - Eicosadienoic acid | 0.001g | 0.004g |
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| Omega-6 - Linoleic acid | 1.146g | 2.708g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.002g |
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| Omega-3 - ALA | 0.174g | 0.166g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.011g |
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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
9%
23%
Minerals Daily Need Coverage Score
15%
40%
Comparison summary
Which food is richer in minerals?
Taco is relatively richer in minerals
Which food is lower in glycemic index?
Taco is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Taco is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 91mg)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Mashed potato is lower in Saturated Fat (difference - 3.807g)
Which food is cheaper?
?
The foods are relatively equal in price ($)