Duck meat vs. Mashed potato — In-Depth Nutrition Comparison

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How are duck meat and mashed potato different?

Duck meat has more selenium, iron, vitamin B3, copper, vitamin B2, zinc, phosphorus, and vitamin B1 than mashed potato.
Daily need coverage for saturated fat for duck meat is 45% higher.
Duck meat has a lower glycemic index (0) than mashed potato (87).

Duck, domesticated, meat, and skin, cooked, roasted and Fast foods, potato, mashed are the varieties used in this article.

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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.

Duck meat

Mashed potato

Contains more IronIron	+771%
Contains more CopperCopper	+548.6%
Contains more ZincZinc	+745.5%
Contains more PhosphorusPhosphorus	+164.4%
Contains less SodiumSodium	-80.7%
Contains more SeleniumSelenium	+2400%

Contains more CalciumCalcium	+63.6%
Contains more PotassiumPotassium	+40.2%
Contains more ManganeseManganese	+415.8%

~equal in Magnesium ~15mg

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.

Duck meat

Mashed potato

Contains more Vitamin AVitamin A	+46.5%
Contains more Vitamin EVitamin E	+66.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+1060%
Contains more Vitamin B2Vitamin B2	+1693.3%
Contains more Vitamin B3Vitamin B3	+346.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+50%
Contains more Vitamin B12Vitamin B12	+328.6%
Contains more CholineCholine	+276.1%

Contains more Vitamin KVitamin K	+15.7%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	9.67g	0.577g	41%
Fats	28.35g	2.82g	39%
Protein	18.99g	1.65g	35%
Selenium	20µg	0.8µg	35%
Monounsaturated fat	12.9g	0.72g	30%
Iron	2.7mg	0.31mg	30%
Cholesterol	84mg	0mg	28%
Vitamin B3	4.825mg	1.08mg	23%
Vitamin B5	1.098mg		22%
Copper	0.227mg	0.035mg	21%
Vitamin B2	0.269mg	0.015mg	20%
Polyunsaturated fat	3.65g	1.342g	15%
Zinc	1.86mg	0.22mg	15%
Phosphorus	156mg	59mg	14%
Vitamin B1	0.174mg	0.015mg	13%
Calories	337kcal	89kcal	12%
Sodium	59mg	306mg	11%
Vitamin B12	0.3µg	0.07µg	10%
Choline	50.4mg	13.4mg	7%
Starch		12.1g	5%
Fiber	0g	1.3g	5%
Carbs	0g	14.65g	5%
Vitamin B6	0.18mg	0.12mg	5%
Manganese	0.019mg	0.098mg	3%
Vitamin A	63µg	43µg	2%
Vitamin E	0.7mg	0.42mg	2%
Potassium	204mg	286mg	2%
Vitamin D	0.1µg	0µg	1%
Calcium	11mg	18mg	1%
Vitamin K	5.1µg	5.9µg	1%
Folate	6µg	9µg	1%
Net carbs	0g	13.35g	N/A
Vitamin D	3IU	0IU	0%
Magnesium	16mg	15mg	0%
Sugar	0g	0.5g	N/A
Trans fat		0.105g	N/A
Tryptophan	0.232mg		0%
Threonine	0.773mg		0%
Isoleucine	0.872mg		0%
Leucine	1.465mg		0%
Lysine	1.486mg		0%
Methionine	0.475mg		0%
Phenylalanine	0.752mg		0%
Valine	0.938mg		0%
Histidine	0.462mg		0%
Fructose		0.2g	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