Currant vs. Mashed potato — In-Depth Nutrition Comparison
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Summary of differences between currants and mashed potato
- Currants have more vitamin C, fiber, iron, and copper; however, mashed potato is higher in vitamin B3 and polyunsaturated fat.
- Currants cover your daily need for vitamin C, 46% more than mashed potato.
- Currants have 15 times more sugar than mashed potato. While currants have 7.37g of sugar, mashed potato has only 0.5g.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Currants, red and white, raw and Fast foods, potato, mashed.
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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 CalciumCalcium | +83.3% |
| Contains more IronIron | +222.6% |
| Contains more CopperCopper | +205.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +89.8% |
| Contains more MagnesiumMagnesium | +15.4% |
| Contains more PhosphorusPhosphorus | +34.1% |
| Contains more SeleniumSelenium | +33.3% |
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 B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +86.4% |
| Contains more Vitamin AVitamin A | +2050% |
| Contains more Vitamin EVitamin E | +320% |
| Contains more Vitamin B3Vitamin B3 | +980% |
| Contains more Vitamin B6Vitamin B6 | +71.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +76.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +17.9% |
| Contains more FatsFats | +1310% |
| Contains more OtherOther | +93.8% |
~equal in
Carbs
~14.65g
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.088 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -97.1% |
| Contains more Mono. FatMonounsaturated fat | +2471.4% |
| Contains more Poly. FatPolyunsaturated fat | +1425% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.61 g
Glucose:
3.22 g
Fructose:
3.53 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 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 SucroseSucrose | +510% |
| Contains more GlucoseGlucose | +1510% |
| Contains more FructoseFructose | +1665% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 41mg | 0mg | 46% |
| Sodium | 1mg | 306mg | 13% |
| Fiber | 4.3g | 1.3g | 12% |
| Iron | 1mg | 0.31mg | 9% |
| Polyunsaturated fat | 0.088g | 1.342g | 8% |
| Copper | 0.107mg | 0.035mg | 8% |
| Vitamin B3 | 0.1mg | 1.08mg | 6% |
| Vitamin A | 2µg | 43µg | 5% |
| Starch | 12.1g | 5% | |
| Fats | 0.2g | 2.82g | 4% |
| Fructose | 3.53g | 0.2g | 4% |
| Vitamin K | 11µg | 5.9µg | 4% |
| Vitamin B6 | 0.07mg | 0.12mg | 4% |
| Manganese | 0.186mg | 0.098mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B2 | 0.05mg | 0.015mg | 3% |
| Saturated fat | 0.017g | 0.577g | 3% |
| Monounsaturated fat | 0.028g | 0.72g | 2% |
| Vitamin E | 0.1mg | 0.42mg | 2% |
| Phosphorus | 44mg | 59mg | 2% |
| Vitamin B1 | 0.04mg | 0.015mg | 2% |
| Calcium | 33mg | 18mg | 2% |
| Calories | 56kcal | 89kcal | 2% |
| Protein | 1.4g | 1.65g | 1% |
| Vitamin B5 | 0.064mg | 1% | |
| Choline | 7.6mg | 13.4mg | 1% |
| Carbs | 13.8g | 14.65g | 0% |
| Net carbs | 9.5g | 13.35g | N/A |
| Magnesium | 13mg | 15mg | 0% |
| Potassium | 275mg | 286mg | 0% |
| Sugar | 7.37g | 0.5g | N/A |
| Zinc | 0.23mg | 0.22mg | 0% |
| Selenium | 0.6µg | 0.8µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Folate | 8µg | 9µg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
9%
Minerals Daily Need Coverage Score
17%
15%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 6.87g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.5)
Which food contains less Sodium?
Currant contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Currant is lower in Saturated fat (difference - 0.56g)
Which food is lower in glycemic index?
Currant is lower in glycemic index (difference - 62)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.