Avocado vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between avocadoes and mashed potato?
- Avocadoes have more fiber, folate, copper, vitamin K, vitamin C, vitamin E, vitamin B6, and vitamin B2 than mashed potato.
- Avocadoes' daily need coverage for fiber is 22% higher.
- Mashed potato is lower in saturated fat.
- Mashed potato has a higher glycemic index (87) than avocadoes (40).
We used Avocados, raw, all commercial varieties and Fast foods, potato, mashed types in this comparison.
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 MagnesiumMagnesium | +93.3% |
| Contains more PotassiumPotassium | +69.6% |
| Contains more IronIron | +77.4% |
| Contains more CopperCopper | +442.9% |
| Contains more ZincZinc | +190.9% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +44.9% |
| Contains more CalciumCalcium | +50% |
| Contains more PhosphorusPhosphorus | +13.5% |
| Contains more SeleniumSelenium | +100% |
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 EVitamin E | +392.9% |
| Contains more Vitamin B1Vitamin B1 | +346.7% |
| Contains more Vitamin B2Vitamin B2 | +766.7% |
| Contains more Vitamin B3Vitamin B3 | +60.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +114.2% |
| Contains more Vitamin KVitamin K | +255.9% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin AVitamin A | +514.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.389mg | 28% | |
| Monounsaturated fat | 9.799g | 0.72g | 23% |
| Fiber | 6.7g | 1.3g | 22% |
| Fats | 14.66g | 2.82g | 18% |
| Folate | 81µg | 9µg | 18% |
| Copper | 0.19mg | 0.035mg | 17% |
| Sodium | 7mg | 306mg | 13% |
| Vitamin K | 21µg | 5.9µg | 13% |
| Vitamin B6 | 0.257mg | 0.12mg | 11% |
| Vitamin E | 2.07mg | 0.42mg | 11% |
| Vitamin C | 10mg | 0mg | 11% |
| Vitamin B2 | 0.13mg | 0.015mg | 9% |
| Saturated fat | 2.126g | 0.577g | 7% |
| Potassium | 485mg | 286mg | 6% |
| Starch | 0.11g | 12.1g | 5% |
| Vitamin B3 | 1.738mg | 1.08mg | 4% |
| Vitamin B1 | 0.067mg | 0.015mg | 4% |
| Calories | 160kcal | 89kcal | 4% |
| Vitamin A | 7µg | 43µg | 4% |
| Zinc | 0.64mg | 0.22mg | 4% |
| Iron | 0.55mg | 0.31mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Magnesium | 29mg | 15mg | 3% |
| Polyunsaturated fat | 1.816g | 1.342g | 3% |
| Manganese | 0.142mg | 0.098mg | 2% |
| Carbs | 8.53g | 14.65g | 2% |
| Selenium | 0.4µg | 0.8µg | 1% |
| Phosphorus | 52mg | 59mg | 1% |
| Protein | 2g | 1.65g | 1% |
| Calcium | 12mg | 18mg | 1% |
| Net carbs | 1.83g | 13.35g | N/A |
| Sugar | 0.66g | 0.5g | N/A |
| Trans fat | 0g | 0.105g | N/A |
| Choline | 14.2mg | 13.4mg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.111g | 0.174g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.015g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +21.2% |
| Contains more FatsFats | +419.9% |
| Contains more OtherOther | +25.4% |
| Contains more CarbsCarbs | +71.7% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 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 | +1261% |
| Contains more Poly. FatPolyunsaturated fat | +35.3% |
| Contains less Sat. FatSaturated fat | -72.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 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 GlucoseGlucose | +85% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +10900% |
| Contains more SucroseSucrose | +66.7% |
| Contains more FructoseFructose | +66.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
