Egg white vs. Mashed potato — In-Depth Nutrition Comparison
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Summary of differences between egg whites and mashed potato
- Egg whites have more selenium and vitamin B2; however, mashed potato is higher in vitamin B6, phosphorus, vitamin B3, fiber, and polyunsaturated fat.
- Egg whites cover your daily need for selenium, 35% more than mashed potato.
- Egg whites have 29 times more vitamin B2 than mashed potato. While egg whites have 0.439mg of vitamin B2, mashed potato has only 0.015mg.
- Egg whites have less sodium.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh 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 less SodiumSodium | -45.8% |
| Contains more SeleniumSelenium | +2400% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +157.1% |
| Contains more PotassiumPotassium | +75.5% |
| Contains more IronIron | +287.5% |
| Contains more CopperCopper | +52.2% |
| Contains more ZincZinc | +633.3% |
| Contains more PhosphorusPhosphorus | +293.3% |
| Contains more ManganeseManganese | +790.9% |
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 B2Vitamin B2 | +2826.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +28.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B3Vitamin B3 | +928.6% |
| Contains more Vitamin B6Vitamin B6 | +2300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +1118.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 0.8µg | 35% |
| Vitamin B2 | 0.439mg | 0.015mg | 33% |
| Protein | 10.9g | 1.65g | 19% |
| Vitamin B6 | 0.005mg | 0.12mg | 9% |
| Polyunsaturated fat | 0g | 1.342g | 9% |
| Vitamin B3 | 0.105mg | 1.08mg | 6% |
| Sodium | 166mg | 306mg | 6% |
| Phosphorus | 15mg | 59mg | 6% |
| Carbs | 0.73g | 14.65g | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin K | 0µg | 5.9µg | 5% |
| Fiber | 0g | 1.3g | 5% |
| Potassium | 163mg | 286mg | 4% |
| Manganese | 0.011mg | 0.098mg | 4% |
| Fats | 0.17g | 2.82g | 4% |
| Vitamin B5 | 0.19mg | 4% | |
| Iron | 0.08mg | 0.31mg | 3% |
| Saturated fat | 0g | 0.577g | 3% |
| Vitamin E | 0mg | 0.42mg | 3% |
| Choline | 1.1mg | 13.4mg | 2% |
| Monounsaturated fat | 0g | 0.72g | 2% |
| Calories | 52kcal | 89kcal | 2% |
| Zinc | 0.03mg | 0.22mg | 2% |
| Vitamin B1 | 0.004mg | 0.015mg | 1% |
| Vitamin B12 | 0.09µg | 0.07µg | 1% |
| Copper | 0.023mg | 0.035mg | 1% |
| Folate | 4µg | 9µg | 1% |
| Calcium | 7mg | 18mg | 1% |
| Magnesium | 11mg | 15mg | 1% |
| Net carbs | 0.73g | 13.35g | N/A |
| Sugar | 0.71g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +560.6% |
| Contains more FatsFats | +1558.8% |
| Contains more CarbsCarbs | +1906.8% |
| Contains more OtherOther | +100% |
~equal in
Water
~79.62g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.34 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 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 GlucoseGlucose | +70% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +42.9% |
| Contains more FructoseFructose | +185.7% |
