Cheese vs. Mashed potato — In-Depth Nutrition Comparison
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How are cheese and mashed potato different?
- Mashed potato contains less calcium, phosphorus, selenium, vitamin B12, vitamin B2, zinc, and vitamin A than cheese.
- Cheese covers your daily need for saturated fat, 91% more than mashed potato.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of cheese is 0.
Cheese, cheddar and Fast foods, potato, mashed types were used in this article.
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 | +80% |
| Contains more CalciumCalcium | +3844.4% |
| Contains more ZincZinc | +1554.5% |
| Contains more PhosphorusPhosphorus | +671.2% |
| Contains more SeleniumSelenium | +3462.5% |
| Contains more PotassiumPotassium | +276.3% |
| Contains more IronIron | +121.4% |
| Contains more CopperCopper | +16.7% |
| Contains less SodiumSodium | -53.1% |
| Contains more ManganeseManganese | +263% |
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 | +667.4% |
| Contains more Vitamin EVitamin E | +69% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +93.3% |
| Contains more Vitamin B2Vitamin B2 | +2753.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +1471.4% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +1730.5% |
| Contains more Vitamin B6Vitamin B6 | +81.8% |
| Contains more Vitamin KVitamin K | +145.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 18.867g | 0.577g | 83% |
| Calcium | 710mg | 18mg | 69% |
| Phosphorus | 455mg | 59mg | 57% |
| Selenium | 28.5µg | 0.8µg | 50% |
| Fats | 33.31g | 2.82g | 47% |
| Vitamin B12 | 1.1µg | 0.07µg | 43% |
| Protein | 22.87g | 1.65g | 42% |
| Cholesterol | 99mg | 0mg | 33% |
| Vitamin B2 | 0.428mg | 0.015mg | 32% |
| Vitamin A | 330µg | 43µg | 32% |
| Zinc | 3.64mg | 0.22mg | 31% |
| Monounsaturated fat | 9.246g | 0.72g | 21% |
| Calories | 404kcal | 89kcal | 16% |
| Sodium | 653mg | 306mg | 15% |
| Vitamin B5 | 0.41mg | 8% | |
| Potassium | 76mg | 286mg | 6% |
| Vitamin B3 | 0.059mg | 1.08mg | 6% |
| Starch | 12.1g | 5% | |
| Fiber | 0g | 1.3g | 5% |
| Folate | 27µg | 9µg | 5% |
| Vitamin B6 | 0.066mg | 0.12mg | 4% |
| Carbs | 3.09g | 14.65g | 4% |
| Manganese | 0.027mg | 0.098mg | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Magnesium | 27mg | 15mg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Vitamin K | 2.4µg | 5.9µg | 3% |
| Iron | 0.14mg | 0.31mg | 2% |
| Vitamin E | 0.71mg | 0.42mg | 2% |
| Vitamin B1 | 0.029mg | 0.015mg | 1% |
| Choline | 16.5mg | 13.4mg | 1% |
| Copper | 0.03mg | 0.035mg | 1% |
| Polyunsaturated fat | 1.421g | 1.342g | 1% |
| Net carbs | 3.09g | 13.35g | N/A |
| Sugar | 0.48g | 0.5g | N/A |
| Trans fat | 0.917g | 0.105g | N/A |
| Tryptophan | 0.547mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.206mg | 0% | |
| Leucine | 1.939mg | 0% | |
| Lysine | 1.025mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 1.074mg | 0% | |
| Valine | 1.404mg | 0% | |
| Histidine | 0.547mg | 0% | |
| Fructose | 0g | 0.2g | 0% |
| Omega-3 - EPA | 0.01g | 0.001g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.017g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1286.1% |
| Contains more FatsFats | +1081.2% |
| Contains more OtherOther | +194.4% |
| Contains more CarbsCarbs | +374.1% |
| Contains more WaterWater | +115.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 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 | +1184.2% |
| Contains less Sat. FatSaturated fat | -96.9% |
~equal in
Polyunsaturated fat
~1.342g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 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 | +30% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
~0g
