Dates vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between dates and mashed potato?
- Dates are richer in fiber, copper, potassium, iron, manganese, and magnesium, while mashed potato is higher in polyunsaturated fat.
- Dates' daily need coverage for fiber is 27% higher.
- Mashed potato has 6 times less copper than dates. Dates have 0.206mg of copper, while mashed potato has 0.035mg.
- Dates are lower in sodium.
- Mashed potato has a higher glycemic index (87) than dates (42).
We used Dates, deglet noor and Fast foods, potato, mashed types in this comparison.
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 | +186.7% |
| Contains more CalciumCalcium | +116.7% |
| Contains more PotassiumPotassium | +129.4% |
| Contains more IronIron | +229% |
| Contains more CopperCopper | +488.6% |
| Contains more ZincZinc | +31.8% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +167.3% |
| Contains more SeleniumSelenium | +275% |
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 | +246.7% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B3Vitamin B3 | +18% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +37.5% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +740% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +118.5% |
| Contains more CholineCholine | +112.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 1.3g | 27% |
| Fructose | 19.56g | 0.2g | 24% |
| Carbs | 75.03g | 14.65g | 20% |
| Copper | 0.206mg | 0.035mg | 19% |
| Sodium | 2mg | 306mg | 13% |
| Vitamin B5 | 0.589mg | 12% | |
| Potassium | 656mg | 286mg | 11% |
| Calories | 282kcal | 89kcal | 10% |
| Iron | 1.02mg | 0.31mg | 9% |
| Polyunsaturated fat | 0.019g | 1.342g | 9% |
| Magnesium | 43mg | 15mg | 7% |
| Manganese | 0.262mg | 0.098mg | 7% |
| Starch | 12.1g | 5% | |
| Vitamin A | 0µg | 43µg | 5% |
| Fats | 0.39g | 2.82g | 4% |
| Selenium | 3µg | 0.8µg | 4% |
| Vitamin B2 | 0.066mg | 0.015mg | 4% |
| Folate | 19µg | 9µg | 3% |
| Vitamin B6 | 0.165mg | 0.12mg | 3% |
| Vitamin K | 2.7µg | 5.9µg | 3% |
| Vitamin B1 | 0.052mg | 0.015mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Monounsaturated fat | 0.036g | 0.72g | 2% |
| Saturated fat | 0.032g | 0.577g | 2% |
| Calcium | 39mg | 18mg | 2% |
| Protein | 2.45g | 1.65g | 2% |
| Vitamin E | 0.05mg | 0.42mg | 2% |
| Choline | 6.3mg | 13.4mg | 1% |
| Zinc | 0.29mg | 0.22mg | 1% |
| Vitamin B3 | 1.274mg | 1.08mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 13.35g | N/A |
| Sugar | 63.35g | 0.5g | N/A |
| Phosphorus | 62mg | 59mg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 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 | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +48.5% |
| Contains more CarbsCarbs | +412.2% |
| Contains more OtherOther | +27% |
| Contains more FatsFats | +623.1% |
| Contains more WaterWater | +287.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 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 | -94.5% |
| Contains more Mono. FatMonounsaturated fat | +1900% |
| Contains more Poly. FatPolyunsaturated fat | +6963.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 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 | +23740% |
| Contains more GlucoseGlucose | +9835% |
| Contains more FructoseFructose | +9680% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
