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Cutlet vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between cutlet and mashed potato

  • Cutlet is higher in vitamin B3, vitamin E, vitamin B2, vitamin B6, iron, fiber, and zinc, yet mashed potato is higher in potassium.
  • Cutlet covers your daily vitamin B3 needs 158% more than mashed potato.
  • Cutlet contains 89 times more vitamin B2 than mashed potato. While cutlet contains 1.33mg of vitamin B2, mashed potato contains only 0.015mg.
  • The glycemic index of cutlet is lower.

Food varieties used in this article are WORTHINGTON Multigrain Cutlets, canned, unprepared and Fast foods, potato, mashed.

Infographic

Cutlet 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.
Cutlet
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
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 +22.2%
Contains more IronIron +448.4%
Contains more ZincZinc +354.5%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +172.4%
Contains less SodiumSodium -17.5%
~equal in Phosphorus ~59mg

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.
Cutlet
5
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
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 EVitamin E +4207.1%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +8766.7%
Contains more Vitamin B3Vitamin B3 +2334.3%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cutlet
1
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 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 +1311.5%
Contains more FatsFats +88%
Contains more CarbsCarbs +100.7%
Contains more WaterWater +19.4%
~equal in Other ~1.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cutlet
1
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 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 less Sat. FatSaturated fat -48%
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +67.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cutlet Mashed potato DV% diff.
Vitamin B3 26.29mg 1.08mg 158%
Vitamin E 18.09mg 0.42mg 118%
Vitamin B2 1.33mg 0.015mg 101%
Protein 23.29g 1.65g 43%
Vitamin B6 0.5mg 0.12mg 29%
Iron 1.7mg 0.31mg 17%
Fiber 4.5g 1.3g 13%
Zinc 1mg 0.22mg 7%
Vitamin K 5.9µg 5%
Vitamin A 43µg 5%
Starch 12.1g 5%
Potassium 105mg 286mg 5%
Copper 0.035mg 4%
Manganese 0.098mg 4%
Polyunsaturated fat 0.8g 1.342g 4%
Sodium 371mg 306mg 3%
Magnesium 3mg 15mg 3%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin B12 0µg 0.07µg 3%
Folate 2µg 9µg 2%
Choline 13.4mg 2%
Carbs 7.3g 14.65g 2%
Fats 1.5g 2.82g 2%
Saturated fat 0.3g 0.577g 1%
Monounsaturated fat 0.2g 0.72g 1%
Calories 117kcal 89kcal 1%
Selenium 0.8µg 1%
Net carbs 2.8g 13.35g N/A
Calcium 22mg 18mg 0%
Sugar 0.2g 0.5g N/A
Phosphorus 56mg 59mg 0%
Trans fat 0g 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 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
Cutlet Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
99%
Cutlet
9%
Mashed potato
Minerals Daily Need Coverage Score
18%
Cutlet
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 65mg)
Which food is lower in Sugar?
Cutlet
Cutlet is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Cutlet
Cutlet is lower in Saturated fat (difference - 0.277g)
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 87)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. 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.