Avocado oil vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between avocado oil and mashed potato
- Avocado oil has more monounsaturated fat and polyunsaturated fat; however, mashed potato is richer in vitamin B6, phosphorus, potassium, vitamin B3, and fiber.
- Avocado oil covers your daily saturated fat needs 55% more than mashed potato.
- Mashed potato has 98 times less monounsaturated fat than avocado oil. Avocado oil has 70.554g of monounsaturated fat, while mashed potato has 0.72g.
- Mashed potato contains less saturated fat.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of avocado oil is 0.
Specific food types used in this comparison are Oil, avocado 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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 70.554g | 0.72g | 175% |
| Fats | 100g | 2.82g | 150% |
| Polyunsaturated fat | 13.486g | 1.342g | 81% |
| Saturated fat | 11.56g | 0.577g | 50% |
| Calories | 884kcal | 89kcal | 40% |
| Sodium | 0mg | 306mg | 13% |
| Vitamin B6 | 0mg | 0.12mg | 9% |
| Phosphorus | 0mg | 59mg | 8% |
| Potassium | 0mg | 286mg | 8% |
| Vitamin B3 | 0mg | 1.08mg | 7% |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 12.1g | 5% | |
| Fiber | 0g | 1.3g | 5% |
| Carbs | 0g | 14.65g | 5% |
| Vitamin K | 5.9µg | 5% | |
| Copper | 0mg | 0.035mg | 4% |
| Iron | 0mg | 0.31mg | 4% |
| Manganese | 0mg | 0.098mg | 4% |
| Magnesium | 0mg | 15mg | 4% |
| Vitamin E | 0.42mg | 3% | |
| Protein | 0g | 1.65g | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Zinc | 0mg | 0.22mg | 2% |
| Folate | 0µg | 9µg | 2% |
| Calcium | 0mg | 18mg | 2% |
| Choline | 13.4mg | 2% | |
| Selenium | 0µg | 0.8µg | 1% |
| Vitamin B2 | 0mg | 0.015mg | 1% |
| Vitamin B1 | 0mg | 0.015mg | 1% |
| Net carbs | 0g | 13.35g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | N/A | |
| 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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more FatsFats | +3446.1% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
11.56 g
Monounsaturated fat:
Mono. Fat
70.554 g
Polyunsaturated fat:
Poly. Fat
13.486 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 | +9699.2% |
| Contains more Poly. FatPolyunsaturated fat | +904.9% |
| Contains less Sat. FatSaturated fat | -95% |
