Apple pie vs. Mashed potato — In-Depth Nutrition Comparison
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Important differences between apple pie and mashed potato
- Apple pie has more iron, vitamin B2, vitamin B1, monounsaturated fat, and polyunsaturated fat; however, mashed potato has more potassium and vitamin B6.
- Apple pie's daily need coverage for saturated fat is 16% more.
- Apple pie has 11 times more vitamin B2 than mashed potato. Apple pie has 0.158mg of vitamin B2, while mashed potato has 0.015mg.
- Mashed potato is lower in saturated fat.
- Mashed potato has a higher glycemic index than apple pie.
The food varieties used in the comparison are Pie, apple, commercially prepared, unenriched flour and Fast foods, potato, mashed.
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 IronIron | +290.3% |
| Contains more CopperCopper | +31.4% |
| Contains less SodiumSodium | -13.1% |
| Contains more ManganeseManganese | +85.7% |
| Contains more MagnesiumMagnesium | +114.3% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +340% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +145.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +793.3% |
| Contains more Vitamin B2Vitamin B2 | +953.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +48.3% |
| Contains more Vitamin B6Vitamin B6 | +215.8% |
| Contains more Vitamin B12Vitamin B12 | +600% |
| Contains more FolateFolate | +125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 3.797g | 0.577g | 15% |
| Fats | 11g | 2.82g | 13% |
| Iron | 1.21mg | 0.31mg | 11% |
| Vitamin B2 | 0.158mg | 0.015mg | 11% |
| Vitamin B1 | 0.134mg | 0.015mg | 10% |
| Monounsaturated fat | 4.388g | 0.72g | 9% |
| Potassium | 65mg | 286mg | 7% |
| Calories | 237kcal | 89kcal | 7% |
| Carbs | 34g | 14.65g | 6% |
| Vitamin B6 | 0.038mg | 0.12mg | 6% |
| Polyunsaturated fat | 2.198g | 1.342g | 6% |
| Vitamin K | 5.9µg | 5% | |
| Starch | 12.1g | 5% | |
| Phosphorus | 24mg | 59mg | 5% |
| Manganese | 0.182mg | 0.098mg | 4% |
| Vitamin C | 3.2mg | 0mg | 4% |
| Vitamin B12 | 0.01µg | 0.07µg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Choline | 13.4mg | 2% | |
| Vitamin B5 | 0.119mg | 2% | |
| Vitamin A | 29µg | 43µg | 2% |
| Sodium | 266mg | 306mg | 2% |
| Magnesium | 7mg | 15mg | 2% |
| Selenium | 0.8µg | 1% | |
| Protein | 1.9g | 1.65g | 1% |
| Zinc | 0.16mg | 0.22mg | 1% |
| Copper | 0.046mg | 0.035mg | 1% |
| Fiber | 1.6g | 1.3g | 1% |
| Folate | 4µg | 9µg | 1% |
| Calcium | 11mg | 18mg | 1% |
| Net carbs | 32.4g | 13.35g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B3 | 1.123mg | 1.08mg | 0% |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.026mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.073mg | 0% | |
| Leucine | 0.129mg | 0% | |
| Lysine | 0.07mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.088mg | 0% | |
| Valine | 0.084mg | 0% | |
| Histidine | 0.038mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
11 g
Carbs:
34 g
Water:
52.2 g
Other:
0.9 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +15.2% |
| Contains more FatsFats | +290.1% |
| Contains more CarbsCarbs | +132.1% |
| Contains more WaterWater | +52.5% |
| Contains more OtherOther | +40% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.797 g
Monounsaturated fat:
Mono. Fat
4.388 g
Polyunsaturated fat:
Poly. Fat
2.198 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 | +509.4% |
| Contains more Poly. FatPolyunsaturated fat | +63.8% |
| Contains less Sat. FatSaturated fat | -84.8% |
