Dried fruit vs. Mashed potato — In-Depth Nutrition Comparison
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Differences between dried fruit and mashed potato
- Mashed potato contains less vitamin A, copper, iron, vitamin E, potassium, fiber, vitamin B3, and manganese than dried fruit.
- Dried fruit's daily need coverage for vitamin A is 68% higher.
- Mashed potato contains 10 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while mashed potato contains 0.42mg.
- The amount of sodium in dried fruit is lower.
- Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Apricots, dried, sulfured, uncooked 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 MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +205.6% |
| Contains more PotassiumPotassium | +306.3% |
| Contains more IronIron | +758.1% |
| Contains more CopperCopper | +880% |
| Contains more ZincZinc | +77.3% |
| Contains more PhosphorusPhosphorus | +20.3% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +139.8% |
| Contains more SeleniumSelenium | +175% |
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 AVitamin A | +318.6% |
| Contains more Vitamin EVitamin E | +931% |
| Contains more Vitamin B2Vitamin B2 | +393.3% |
| Contains more Vitamin B3Vitamin B3 | +139.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +19.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +90.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +105.5% |
| Contains more CarbsCarbs | +327.6% |
| Contains more OtherOther | +104% |
| Contains more FatsFats | +452.9% |
| Contains more WaterWater | +157.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 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 | +873% |
| Contains more Poly. FatPolyunsaturated fat | +1713.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 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 | +7790% |
| Contains more GlucoseGlucose | +16440% |
| Contains more FructoseFructose | +6135% |
| Contains more StarchStarch | +3357.1% |
~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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.343mg | 0.035mg | 34% |
| Iron | 2.66mg | 0.31mg | 29% |
| Vitamin E | 4.33mg | 0.42mg | 26% |
| Potassium | 1162mg | 286mg | 26% |
| Fiber | 7.3g | 1.3g | 24% |
| Carbs | 62.64g | 14.65g | 16% |
| Fructose | 12.47g | 0.2g | 15% |
| Vitamin A | 180µg | 43µg | 15% |
| Sodium | 10mg | 306mg | 13% |
| Vitamin B5 | 0.516mg | 10% | |
| Vitamin B3 | 2.589mg | 1.08mg | 9% |
| Polyunsaturated fat | 0.074g | 1.342g | 8% |
| Calories | 241kcal | 89kcal | 8% |
| Manganese | 0.235mg | 0.098mg | 6% |
| Starch | 0.35g | 12.1g | 5% |
| Vitamin B2 | 0.074mg | 0.015mg | 5% |
| Fats | 0.51g | 2.82g | 4% |
| Calcium | 55mg | 18mg | 4% |
| Magnesium | 32mg | 15mg | 4% |
| Saturated fat | 0.017g | 0.577g | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Selenium | 2.2µg | 0.8µg | 3% |
| Protein | 3.39g | 1.65g | 3% |
| Monounsaturated fat | 0.074g | 0.72g | 2% |
| Vitamin K | 3.1µg | 5.9µg | 2% |
| Zinc | 0.39mg | 0.22mg | 2% |
| Vitamin B6 | 0.143mg | 0.12mg | 2% |
| Phosphorus | 71mg | 59mg | 2% |
| Vitamin C | 1mg | 0mg | 1% |
| Net carbs | 55.34g | 13.35g | N/A |
| Sugar | 53.44g | 0.5g | N/A |
| Vitamin B1 | 0.015mg | 0.015mg | 0% |
| Folate | 10µg | 9µg | 0% |
| Trans fat | 0.105g | N/A | |
| Choline | 13.9mg | 13.4mg | 0% |
| Tryptophan | 0.016mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.083mg | 0% | |
| Methionine | 0.015mg | 0% | |
| Phenylalanine | 0.062mg | 0% | |
| Valine | 0.078mg | 0% | |
| Histidine | 0.047mg | 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
24%
9%
Minerals Daily Need Coverage Score
44%
15%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 52.94g)
Which food is cheaper?
Mashed potato is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.56g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)