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Butter vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between butter and mashed potato

  • Butter is richer in vitamin A and vitamin E, yet mashed potato is richer in vitamin B6, potassium, vitamin B3, and fiber.
  • Daily need coverage for saturated fat for butter is 250% higher.
  • Butter has a lower glycemic index than mashed potato.

Food types used in this article are Butter, without salt and Fast foods, potato, mashed.

Infographic

Butter vs Mashed potato infographic
Infographic link

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.
Butter
Butter
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
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 CalciumCalcium +33.3%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +650%
Contains more PotassiumPotassium +1091.7%
Contains more IronIron +1450%
Contains more CopperCopper +118.8%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +145.8%
Contains more ManganeseManganese +2350%

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.
Butter
Butter
7
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
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 AVitamin A +1490.7%
Contains more Vitamin EVitamin E +452.4%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +142.9%
Contains more Vitamin KVitamin K +18.6%
Contains more CholineCholine +40.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +2471.4%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Butter Mashed potato DV% diff.
Saturated fat 50.489g 0.577g 227%
Fats 81.11g 2.82g 120%
Cholesterol 215mg 0mg 72%
Vitamin A 684µg 43µg 71%
Monounsaturated fat 23.43g 0.72g 57%
Calories 717kcal 89kcal 31%
Vitamin E 2.32mg 0.42mg 13%
Sodium 11mg 306mg 13%
Polyunsaturated fat 3.01g 1.342g 11%
Vitamin B6 0.003mg 0.12mg 9%
Potassium 24mg 286mg 8%
Vitamin B3 0.042mg 1.08mg 6%
Phosphorus 24mg 59mg 5%
Fiber 0g 1.3g 5%
Carbs 0.06g 14.65g 5%
Starch 12.1g 5%
Vitamin B12 0.17µg 0.07µg 4%
Iron 0.02mg 0.31mg 4%
Manganese 0.004mg 0.098mg 4%
Magnesium 2mg 15mg 3%
Folate 3µg 9µg 2%
Protein 0.85g 1.65g 2%
Vitamin B5 0.11mg 2%
Copper 0.016mg 0.035mg 2%
Vitamin B2 0.034mg 0.015mg 1%
Vitamin B1 0.005mg 0.015mg 1%
Zinc 0.09mg 0.22mg 1%
Vitamin K 7µg 5.9µg 1%
Choline 18.8mg 13.4mg 1%
Calcium 24mg 18mg 1%
Net carbs 0.06g 13.35g N/A
Sugar 0.06g 0.5g N/A
Selenium 1µg 0.8µg 0%
Trans fat 0.105g N/A
Tryptophan 0.012mg 0%
Threonine 0.038mg 0%
Isoleucine 0.051mg 0%
Leucine 0.083mg 0%
Lysine 0.067mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.041mg 0%
Valine 0.057mg 0%
Histidine 0.023mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.315g 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 2.166g 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 FatsFats +2776.2%
Contains more ProteinProtein +94.1%
Contains more CarbsCarbs +24316.7%
Contains more WaterWater +343.8%
Contains more OtherOther +3050%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 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 +3154.2%
Contains more Poly. FatPolyunsaturated fat +124.3%
Contains less Sat. FatSaturated fat -98.9%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.