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Allspice vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between allspice and mashed potato

  • The amount of manganese, iron, fiber, calcium, copper, vitamin C, magnesium, potassium, and vitamin B3 in allspice is higher than in mashed potato.
  • Allspice covers your daily manganese needs 124% more than mashed potato.
  • Allspice contains less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of allspice is 15.

Specific food types used in this comparison are Spices, allspice, ground and Fast foods, potato, mashed.

Infographic

Allspice 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 96% 198% 92% 265% 184% 28% 48% 10% 384% 15%
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 +800%
Contains more CalciumCalcium +3572.2%
Contains more PotassiumPotassium +265%
Contains more IronIron +2177.4%
Contains more CopperCopper +1480%
Contains more ZincZinc +359.1%
Contains more PhosphorusPhosphorus +91.5%
Contains less SodiumSodium -74.8%
Contains more ManganeseManganese +2903.1%
Contains more SeleniumSelenium +237.5%

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.
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 Choline Choline 131% 9% 0% 0% 25% 15% 54% 0% 48% 0% 0% 27% 0%
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 Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +573.3%
Contains more Vitamin B2Vitamin B2 +320%
Contains more Vitamin B3Vitamin B3 +164.8%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 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 +269.1%
Contains more FatsFats +208.2%
Contains more CarbsCarbs +392.3%
Contains more OtherOther +268.3%
Contains more WaterWater +841.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 12% 42%
Saturated fat: Sat. Fat 2.55 g
Monounsaturated fat: Mono. Fat 0.66 g
Polyunsaturated fat: Poly. Fat 2.36 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 more Poly. FatPolyunsaturated fat +75.9%
Contains less Sat. FatSaturated fat -77.4%
~equal in Monounsaturated fat ~0.72g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Allspice Mashed potato DV% diff.
Manganese 2.943mg 0.098mg 124%
Iron 7.06mg 0.31mg 84%
Fiber 21.6g 1.3g 81%
Calcium 661mg 18mg 64%
Copper 0.553mg 0.035mg 58%
Vitamin C 39.2mg 0mg 44%
Magnesium 135mg 15mg 29%
Potassium 1044mg 286mg 22%
Carbs 72.12g 14.65g 19%
Vitamin B3 2.86mg 1.08mg 11%
Sodium 77mg 306mg 10%
Saturated fat 2.55g 0.577g 9%
Protein 6.09g 1.65g 9%
Calories 263kcal 89kcal 9%
Fats 8.69g 2.82g 9%
Phosphorus 113mg 59mg 8%
Vitamin B6 0.21mg 0.12mg 7%
Zinc 1.01mg 0.22mg 7%
Polyunsaturated fat 2.36g 1.342g 7%
Folate 36µg 9µg 7%
Vitamin B1 0.101mg 0.015mg 7%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Vitamin B2 0.063mg 0.015mg 4%
Vitamin B12 0µg 0.07µg 3%
Selenium 2.7µg 0.8µg 3%
Vitamin E 0.42mg 3%
Choline 13.4mg 2%
Vitamin A 27µg 43µg 2%
Net carbs 50.52g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0g 0.105g N/A
Monounsaturated fat 0.66g 0.72g 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Allspice Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Allspice
9%
Mashed potato
Minerals Daily Need Coverage Score
132%
Allspice
15%
Mashed potato

Comparison summary

Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.973g)
Which food is lower in Sugar?
Allspice
Allspice is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Allspice
Allspice contains less Sodium (difference - 229mg)
Which food is lower in glycemic index?
Allspice
Allspice is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Allspice
Allspice is relatively richer in minerals
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 ($)
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.

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. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/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.