Almonds vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between almonds and mashed potato
- The amount of vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, iron, zinc, and calcium in almonds is higher than in mashed potato.
- Almonds cover your daily vitamin E needs 168% more than mashed potato.
- Mashed potato has 76 times less vitamin B2 than almonds. Almonds have 1.138mg of vitamin B2, while mashed potato has 0.015mg.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of almonds is 0.
Specific food types used in this comparison are Nuts, almonds and Fast foods, potato, mashed.
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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 MagnesiumMagnesium | +1700% |
| Contains more CalciumCalcium | +1394.4% |
| Contains more PotassiumPotassium | +156.3% |
| Contains more IronIron | +1096.8% |
| Contains more CopperCopper | +2845.7% |
| Contains more ZincZinc | +1318.2% |
| Contains more PhosphorusPhosphorus | +715.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +2123.5% |
| Contains more SeleniumSelenium | +412.5% |
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.
| Contains more Vitamin EVitamin E | +6002.4% |
| Contains more Vitamin B1Vitamin B1 | +1266.7% |
| Contains more Vitamin B2Vitamin B2 | +7486.7% |
| Contains more Vitamin B3Vitamin B3 | +235% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +14.2% |
| Contains more FolateFolate | +388.9% |
| Contains more CholineCholine | +288.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.42mg | 168% |
| Copper | 1.031mg | 0.035mg | 111% |
| Manganese | 2.179mg | 0.098mg | 90% |
| Vitamin B2 | 1.138mg | 0.015mg | 86% |
| Monounsaturated fat | 31.551g | 0.72g | 77% |
| Polyunsaturated fat | 12.329g | 1.342g | 73% |
| Fats | 49.93g | 2.82g | 72% |
| Magnesium | 270mg | 15mg | 61% |
| Phosphorus | 481mg | 59mg | 60% |
| Fiber | 12.5g | 1.3g | 45% |
| Iron | 3.71mg | 0.31mg | 43% |
| Protein | 21.15g | 1.65g | 39% |
| Zinc | 3.12mg | 0.22mg | 26% |
| Calories | 579kcal | 89kcal | 25% |
| Calcium | 269mg | 18mg | 25% |
| Vitamin B1 | 0.205mg | 0.015mg | 16% |
| Vitamin B3 | 3.618mg | 1.08mg | 16% |
| Saturated fat | 3.802g | 0.577g | 15% |
| Sodium | 1mg | 306mg | 13% |
| Potassium | 733mg | 286mg | 13% |
| Vitamin B5 | 0.471mg | 9% | |
| Folate | 44µg | 9µg | 9% |
| Choline | 52.1mg | 13.4mg | 7% |
| Selenium | 4.1µg | 0.8µg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 0.72g | 12.1g | 5% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Carbs | 21.55g | 14.65g | 2% |
| Vitamin B6 | 0.137mg | 0.12mg | 1% |
| Net carbs | 9.05g | 13.35g | N/A |
| Sugar | 4.35g | 0.5g | N/A |
| Trans fat | 0.015g | 0.105g | N/A |
| Tryptophan | 0.211mg | 0% | |
| Threonine | 0.601mg | 0% | |
| Isoleucine | 0.751mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.568mg | 0% | |
| Methionine | 0.157mg | 0% | |
| Phenylalanine | 1.132mg | 0% | |
| Valine | 0.855mg | 0% | |
| Histidine | 0.539mg | 0% | |
| Fructose | 0.11g | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.003g | 0.174g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 12.32g | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1181.8% |
| Contains more FatsFats | +1670.6% |
| Contains more CarbsCarbs | +47.1% |
| Contains more OtherOther | +134.9% |
| Contains more WaterWater | +1705.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +4282.1% |
| Contains more Poly. FatPolyunsaturated fat | +818.7% |
| Contains less Sat. FatSaturated fat | -84.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
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
| Contains more SucroseSucrose | +3850% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +1580.6% |
| Contains more GlucoseGlucose | +17.6% |
| Contains more FructoseFructose | +81.8% |
~equal in
Lactose
~0g
