Egg vs. Mashed potato — In-Depth Nutrition Comparison
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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.
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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 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% |
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 |
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
