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Brisket raw vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between brisket raw and mashed potato

  • Mashed potato has less vitamin B12, zinc, selenium, vitamin B6, phosphorus, iron, vitamin B3, choline, and vitamin B2.
  • Brisket raw's daily need coverage for vitamin B12 is 98% more.
  • Mashed potato has a higher glycemic index than brisket raw.

The food varieties used in the comparison are Beef, brisket, whole, separable lean only, all grades, raw and Fast foods, potato, mashed.

Infographic

Brisket raw vs Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
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 +53.3%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +519.4%
Contains more CopperCopper +128.6%
Contains more ZincZinc +1859.1%
Contains more PhosphorusPhosphorus +240.7%
Contains less SodiumSodium -74.2%
Contains more SeleniumSelenium +1950%
Contains more CalciumCalcium +260%
Contains more ManganeseManganese +600%

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 0% 0% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
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 B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +1033.3%
Contains more Vitamin B3Vitamin B3 +264.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +250%
Contains more Vitamin B12Vitamin B12 +3371.4%
Contains more CholineCholine +545.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31.3%
Contains more Vitamin KVitamin K +353.8%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 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 +1155.8%
Contains more FatsFats +161.3%
Contains more OtherOther +28.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 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 Mono. FatMonounsaturated fat +380.6%
Contains less Sat. FatSaturated fat -77.7%
Contains more Poly. FatPolyunsaturated fat +483.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brisket raw Mashed potato DV% diff.
Vitamin B12 2.43µg 0.07µg 98%
Protein 20.72g 1.65g 38%
Zinc 4.31mg 0.22mg 37%
Selenium 16.4µg 0.8µg 28%
Vitamin B6 0.42mg 0.12mg 23%
Cholesterol 62mg 0mg 21%
Phosphorus 201mg 59mg 20%
Iron 1.92mg 0.31mg 20%
Vitamin B3 3.94mg 1.08mg 18%
Choline 86.5mg 13.4mg 13%
Vitamin B2 0.17mg 0.015mg 12%
Sodium 79mg 306mg 10%
Saturated fat 2.59g 0.577g 9%
Vitamin B1 0.1mg 0.015mg 7%
Vitamin B5 0.35mg 7%
Monounsaturated fat 3.46g 0.72g 7%
Polyunsaturated fat 0.23g 1.342g 7%
Fats 7.37g 2.82g 7%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Vitamin A 0µg 43µg 5%
Carbs 0g 14.65g 5%
Copper 0.08mg 0.035mg 5%
Vitamin K 1.3µg 5.9µg 4%
Manganese 0.014mg 0.098mg 4%
Calories 155kcal 89kcal 3%
Magnesium 23mg 15mg 2%
Vitamin E 0.32mg 0.42mg 1%
Folate 7µg 9µg 1%
Potassium 330mg 286mg 1%
Calcium 5mg 18mg 1%
Net carbs 0g 13.35g N/A
Sugar 0g 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.232mg 0%
Threonine 0.905mg 0%
Isoleucine 0.931mg 0%
Leucine 1.637mg 0%
Lysine 1.724mg 0%
Methionine 0.53mg 0%
Phenylalanine 0.809mg 0%
Valine 1.008mg 0%
Histidine 0.709mg 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
Brisket raw Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
48%
Brisket raw
9%
Mashed potato
Minerals Daily Need Coverage Score
45%
Brisket raw
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 2.013g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
Which food is lower in Sugar?
Brisket raw
Brisket raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Brisket raw
Brisket raw contains less Sodium (difference - 227mg)
Which food is lower in glycemic index?
Brisket raw
Brisket raw is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Brisket raw
Brisket raw is relatively richer in minerals
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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.