Mashed potato vs. Yogurt parfait — In-Depth Nutrition Comparison
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Important differences between Mashed potato and Yogurt parfait
- Mashed potato has less Vitamin B12, Vitamin C, Vitamin B2, Folate, Calcium, Vitamin B6, Zinc, and Selenium.
- Yogurt parfait's daily need coverage for Vitamin B12 is 34% more.
- Mashed potato has 6 times more Sodium than Yogurt parfait. Mashed potato has 306mg of Sodium, while Yogurt parfait has 49mg.
The food varieties used in the comparison are Fast foods, potato, mashed and Yogurt parfait, lowfat, with fruit and granola.
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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
+51.3%
Contains
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Calcium
+483.3%
Contains
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Iron
+58.1%
Contains
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Magnesium
+13.3%
Contains
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Phosphorus
+57.6%
Contains
less
Sodium
-84%
Contains
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Zinc
+304.5%
Contains
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Copper
+54.3%
Contains
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Selenium
+387.5%
Contains
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Potassium
+51.3%
Contains
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Calcium
+483.3%
Contains
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Iron
+58.1%
Contains
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Magnesium
+13.3%
Contains
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Phosphorus
+57.6%
Contains
less
Sodium
-84%
Contains
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Zinc
+304.5%
Contains
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Copper
+54.3%
Contains
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Selenium
+387.5%
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.
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Contains
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Vitamin A
+60.9%
Contains
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Vitamin E
+68%
Contains
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Vitamin B3
+51.3%
Contains
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Vitamin K
+247.1%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+366.7%
Contains
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Vitamin B2
+1053.3%
Contains
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Vitamin B6
+94.2%
Contains
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Folate
+466.7%
Contains
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Vitamin B12
+1157.1%
Contains
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Vitamin A
+60.9%
Contains
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Vitamin E
+68%
Contains
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Vitamin B3
+51.3%
Contains
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Vitamin K
+247.1%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+366.7%
Contains
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Vitamin B2
+1053.3%
Contains
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Vitamin B6
+94.2%
Contains
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Folate
+466.7%
Contains
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Vitamin B12
+1157.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+179.2%
Contains
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Other
+59.5%
Contains
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Protein
+103.6%
Equal in Carbs - 15.86
Equal in Water - 78.98
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
3.36 g
Fats:
1.01 g
Carbs:
15.86 g
Water:
78.98 g
Other:
0.79 g
Contains
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Fats
+179.2%
Contains
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Other
+59.5%
Contains
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Protein
+103.6%
Equal in Carbs - 15.86
Equal in Water - 78.98
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+134.5%
Contains
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Polyunsaturated fat
+1000%
Equal in Saturated Fat - 0.525
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
0.525 g
Monounsaturated Fat:
0.307 g
Polyunsaturated fat:
0.122 g
Contains
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Monounsaturated Fat
+134.5%
Contains
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Polyunsaturated fat
+1000%
Equal in Saturated Fat - 0.525
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 13.35g | 14.76g |
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| Protein | 1.65g | 3.36g |
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| Fats | 2.82g | 1.01g |
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| Carbs | 14.65g | 15.86g |
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| Calories | 89kcal | 84kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0.5g | 11.68g |
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| Fiber | 1.3g | 1.1g |
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| Calcium | 18mg | 105mg |
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| Iron | 0.31mg | 0.49mg |
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| Magnesium | 15mg | 17mg |
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| Phosphorus | 59mg | 93mg |
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| Potassium | 286mg | 189mg |
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| Sodium | 306mg | 49mg |
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| Zinc | 0.22mg | 0.89mg |
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| Copper | 0.035mg | 0.054mg |
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| Manganese | 0.098mg |
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| Selenium | 0.8µg | 3.9µg |
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| Vitamin A | 185IU | 115IU |
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| Vitamin A RAE | 43µg | 30µg |
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| Vitamin E | 0.42mg | 0.25mg |
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| Vitamin D | 0IU | 4IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin C | 0mg | 14.3mg |
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| Vitamin B1 | 0.015mg | 0.07mg |
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| Vitamin B2 | 0.015mg | 0.173mg |
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| Vitamin B3 | 1.08mg | 0.714mg |
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| Vitamin B6 | 0.12mg | 0.233mg |
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| Folate | 9µg | 51µg |
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| Vitamin B12 | 0.07µg | 0.88µg |
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| Vitamin K | 5.9µg | 1.7µg |
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| Cholesterol | 0mg | 3mg |
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| Trans Fat | 0.105g | 0g |
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| Saturated Fat | 0.577g | 0.525g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.72g | 0.307g |
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| Polyunsaturated fat | 1.342g | 0.122g |
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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
9%
28%
Minerals Daily Need Coverage Score
15%
19%
Comparison summary
Which food contains less Sodium?
Yogurt parfait contains less Sodium (difference - 257mg)
Which food is lower in Saturated Fat?
Yogurt parfait is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Yogurt parfait is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Yogurt parfait is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 11.18g)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 3mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.