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  6. Fajita vs. Mashed potato

Fajita vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between fajita and mashed potato

  • Mashed potato has less phosphorus, selenium, vitamin B3, vitamin B6, vitamin B12, vitamin B2, zinc, and choline.
  • Fajita's daily need coverage for phosphorus is 31% more.
  • Mashed potato has a higher glycemic index than fajita.

The food varieties used in the comparison are USDA Commodity, chicken fajita strips, frozen and Fast foods, potato, mashed.

Infographic

Fajita vs Mashed potato 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.
Fajita
Fajita
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +219.4%
Contains more ZincZinc +522.7%
Contains more PhosphorusPhosphorus +369.5%
Contains more SeleniumSelenium +1987.5%
Contains more CalciumCalcium +38.5%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -61.7%
Contains more ManganeseManganese +48.5%
~equal in Potassium ~286mg

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.
Fajita
Fajita
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +342.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +222.5%
Contains more Vitamin B12Vitamin B12 +671.4%
Contains more CholineCholine +406%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin KVitamin K +2850%
Contains more FolateFolate +125%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fajita Mashed potato DV% diff.
Protein 18.56g 1.65g 34%
Phosphorus 277mg 59mg 31%
Selenium 16.7µg 0.8µg 29%
Cholesterol 88mg 0mg 29%
Vitamin B3 4.779mg 1.08mg 23%
Vitamin B6 0.387mg 0.12mg 21%
Sodium 799mg 306mg 21%
Vitamin B12 0.54µg 0.07µg 20%
Vitamin B5 0.726mg 15%
Vitamin B2 0.213mg 0.015mg 15%
Choline 67.8mg 13.4mg 10%
Zinc 1.37mg 0.22mg 10%
Iron 0.99mg 0.31mg 9%
Vitamin B1 0.1mg 0.015mg 7%
Vitamin K 0.2µg 5.9µg 5%
Starch 12.1g 5%
Saturated fat 1.596g 0.577g 5%
Vitamin A 0µg 43µg 5%
Fiber 0g 1.3g 5%
Monounsaturated fat 2.333g 0.72g 4%
Carbs 2.23g 14.65g 4%
Fats 5.73g 2.82g 4%
Polyunsaturated fat 1.089g 1.342g 2%
Calories 135kcal 89kcal 2%
Magnesium 22mg 15mg 2%
Manganese 0.066mg 0.098mg 1%
Vitamin E 0.22mg 0.42mg 1%
Copper 0.03mg 0.035mg 1%
Folate 4µg 9µg 1%
Calcium 13mg 18mg 1%
Net carbs 2.23g 13.35g N/A
Potassium 284mg 286mg 0%
Sugar 0g 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.2mg 0%
Threonine 0.452mg 0%
Isoleucine 0.813mg 0%
Leucine 1.56mg 0%
Lysine 1.857mg 0%
Methionine 0.552mg 0%
Phenylalanine 0.763mg 0%
Valine 0.847mg 0%
Histidine 0.68mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.007g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1024.8%
Contains more FatsFats +103.2%
Contains more OtherOther +128.6%
Contains more CarbsCarbs +557%
Contains more WaterWater +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
22% 27% 51%
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 +224%
Contains less Sat. FatSaturated fat -63.8%
Contains more Poly. FatPolyunsaturated fat +23.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.