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  6. Caramel vs. Mashed potato

Caramel vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between caramel and mashed potato

  • Caramel has more vitamin B2, calcium, vitamin B1,2, phosphorus, vitamin B1, and monounsaturated fat; however, mashed potato is higher in vitamin B3 and fiber.
  • Caramel covers your daily need for vitamin B2, 19% more than mashed potato.
  • Caramel has 8 times more calcium than mashed potato. While caramel has 138mg of calcium, mashed potato has only 18mg.
  • Mashed potato has less saturated fat.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Candies, caramels and Fast foods, potato, mashed.

Infographic

Caramel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
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 +13.3%
Contains more CalciumCalcium +666.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +93.2%
Contains less SodiumSodium -19.9%
Contains more SeleniumSelenium +125%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +121.4%
Contains more CopperCopper +94.4%
Contains more ManganeseManganese +790.9%

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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +586.7%
Contains more Vitamin B2Vitamin B2 +1606.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +328.6%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin B3Vitamin B3 +629.7%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +227.8%
Contains more FolateFolate +125%
Contains more CholineCholine +67.5%
~equal in Vitamin E ~0.42mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caramel Mashed potato DV% diff.
Carbs 77g 14.65g 21%
Vitamin B2 0.256mg 0.015mg 19%
Calories 382kcal 89kcal 15%
Polyunsaturated fat 3.478g 1.342g 14%
Calcium 138mg 18mg 12%
Vitamin B5 0.62mg 12%
Vitamin B12 0.3µg 0.07µg 10%
Saturated fat 2.476g 0.577g 9%
Fats 8.1g 2.82g 8%
Phosphorus 114mg 59mg 8%
Vitamin B1 0.103mg 0.015mg 7%
Protein 4.6g 1.65g 6%
Vitamin B3 0.148mg 1.08mg 6%
Fiber 0g 1.3g 5%
Vitamin B6 0.056mg 0.12mg 5%
Starch 12.1g 5%
Manganese 0.011mg 0.098mg 4%
Vitamin K 1.8µg 5.9µg 3%
Sodium 245mg 306mg 3%
Vitamin A 12µg 43µg 3%
Monounsaturated fat 1.542g 0.72g 2%
Cholesterol 7mg 0mg 2%
Selenium 1.8µg 0.8µg 2%
Zinc 0.44mg 0.22mg 2%
Copper 0.018mg 0.035mg 2%
Iron 0.14mg 0.31mg 2%
Potassium 214mg 286mg 2%
Folate 4µg 9µg 1%
Choline 8mg 13.4mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 77g 13.35g N/A
Magnesium 17mg 15mg 0%
Sugar 65.5g 0.5g N/A
Vitamin E 0.46mg 0.42mg 0%
Trans fat 0.105g N/A
Tryptophan 0.06mg 0%
Threonine 0.192mg 0%
Isoleucine 0.258mg 0%
Leucine 0.417mg 0%
Lysine 0.338mg 0%
Methionine 0.107mg 0%
Phenylalanine 0.205mg 0%
Valine 0.285mg 0%
Histidine 0.115mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 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 +178.8%
Contains more FatsFats +187.2%
Contains more CarbsCarbs +425.6%
Contains more OtherOther +42.9%
Contains more WaterWater +836.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 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 +114.2%
Contains more Poly. FatPolyunsaturated fat +159.2%
Contains less Sat. FatSaturated fat -76.7%

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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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.