Egg vs. Mashed potato — In-Depth Nutrition Comparison
Compare
How are eggs and mashed potato different?
- Mashed potato contains less copper, selenium, choline, vitamin B12, vitamin B2, phosphorus, vitamin D, and iron than eggs.
- Eggs cover your daily need for copper, 218% more than mashed potato.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of eggs is 0.
Egg, whole, cooked, hard-boiled and Fast foods, potato, mashed types were used in this article.
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.
| Contains more CalciumCalcium | +177.8% |
| Contains more IronIron | +283.9% |
| Contains more CopperCopper | +5614.3% |
| Contains more ZincZinc | +377.3% |
| Contains more PhosphorusPhosphorus | +191.5% |
| Contains less SodiumSodium | -59.5% |
| Contains more SeleniumSelenium | +3750% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +127% |
| Contains more ManganeseManganese | +276.9% |
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 AVitamin A | +246.5% |
| Contains more Vitamin EVitamin E | +145.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +340% |
| Contains more Vitamin B2Vitamin B2 | +3320% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +1485.7% |
| Contains more FolateFolate | +388.9% |
| Contains more CholineCholine | +2092.5% |
| Contains more Vitamin B3Vitamin B3 | +1587.5% |
| Contains more Vitamin KVitamin K | +1866.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +662.4% |
| Contains more FatsFats | +276.2% |
| Contains more CarbsCarbs | +1208% |
| Contains more OtherOther | +17.8% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +466.3% |
| Contains less Sat. FatSaturated fat | -82.3% |
~equal in
Polyunsaturated fat
~1.342g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 2mg | 0.035mg | 218% |
| Cholesterol | 373mg | 0mg | 124% |
| Selenium | 30.8µg | 0.8µg | 55% |
| Choline | 293.8mg | 13.4mg | 51% |
| Vitamin B12 | 1.11µg | 0.07µg | 43% |
| Vitamin B2 | 0.513mg | 0.015mg | 38% |
| Vitamin B5 | 1.398mg | 28% | |
| Protein | 12.58g | 1.65g | 22% |
| Phosphorus | 172mg | 59mg | 16% |
| Fats | 10.61g | 2.82g | 12% |
| Vitamin A | 149µg | 43µg | 12% |
| Saturated fat | 3.267g | 0.577g | 12% |
| Iron | 1.19mg | 0.31mg | 11% |
| Vitamin D | 87IU | 0IU | 11% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Folate | 44µg | 9µg | 9% |
| Zinc | 1.05mg | 0.22mg | 8% |
| Monounsaturated fat | 4.077g | 0.72g | 8% |
| Sodium | 124mg | 306mg | 8% |
| Vitamin B3 | 0.064mg | 1.08mg | 6% |
| Fiber | 0g | 1.3g | 5% |
| Carbs | 1.12g | 14.65g | 5% |
| Starch | 12.1g | 5% | |
| Vitamin K | 0.3µg | 5.9µg | 5% |
| Potassium | 126mg | 286mg | 5% |
| Vitamin E | 1.03mg | 0.42mg | 4% |
| Vitamin B1 | 0.066mg | 0.015mg | 4% |
| Calories | 155kcal | 89kcal | 3% |
| Manganese | 0.026mg | 0.098mg | 3% |
| Calcium | 50mg | 18mg | 3% |
| Magnesium | 10mg | 15mg | 1% |
| Net carbs | 1.12g | 13.35g | N/A |
| Sugar | 1.12g | 0.5g | N/A |
| Vitamin B6 | 0.121mg | 0.12mg | 0% |
| Trans fat | 0.105g | N/A | |
| Polyunsaturated fat | 1.414g | 1.342g | 0% |
| Tryptophan | 0.153mg | 0% | |
| Threonine | 0.604mg | 0% | |
| Isoleucine | 0.686mg | 0% | |
| Leucine | 1.075mg | 0% | |
| Lysine | 0.904mg | 0% | |
| Methionine | 0.392mg | 0% | |
| Phenylalanine | 0.668mg | 0% | |
| Valine | 0.767mg | 0% | |
| Histidine | 0.298mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.005g | 0.001g | N/A |
| Omega-3 - DHA | 0.038g | 0g | 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
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
53%
9%
Minerals Daily Need Coverage Score
103%
15%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 2.69g)
Which food is cheaper?
Mashed potato is cheaper (difference - $1)
Which food contains less Sodium?
Egg contains less Sodium (difference - 182mg)
Which food is lower in glycemic index?
Egg is lower in glycemic index (difference - 87)
Which food is richer in vitamins?
Egg is relatively richer in vitamins
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.