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Fast food vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between Fast food and Mashed potato?

  • Fast food has more Selenium, Iron, Vitamin B12, Vitamin B3, Vitamin B2, Vitamin B1, Zinc, Folate, and Manganese than Mashed potato.
  • Fast food's daily need coverage for Selenium is 35% higher.
  • Mashed potato has 24 times less Vitamin B2 than Fast food. Fast food has 0.363mg of Vitamin B2, while Mashed potato has 0.015mg.
  • Mashed potato is lower in Saturated Fat.

We used Fast foods, hamburger; single, regular patty; plain and Fast foods, potato, mashed types in this comparison.

Infographic

Fast food 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.
Contains more Calcium +244.4%
Contains more Iron +887.1%
Contains more Magnesium +80%
Contains more Phosphorus +127.1%
Contains more Zinc +1045.5%
Contains more Copper +245.7%
Contains more Manganese +264.3%
Contains more Selenium +2437.5%
Contains more Potassium +45.2%
Equal in Sodium - 306
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 115% 20% 58% 18% 44% 69% 41% 47% 111%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +244.4%
Contains more Iron +887.1%
Contains more Magnesium +80%
Contains more Phosphorus +127.1%
Contains more Zinc +1045.5%
Contains more Copper +245.7%
Contains more Manganese +264.3%
Contains more Selenium +2437.5%
Contains more Potassium +45.2%
Equal in Sodium - 306

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 D +∞%
Contains more Vitamin B1 +2013.3%
Contains more Vitamin B2 +2320%
Contains more Vitamin B3 +420.1%
Contains more Vitamin B6 +76.7%
Contains more Folate +788.9%
Contains more Vitamin B12 +1171.4%
Contains more Vitamin A +262.7%
Contains more Vitamin E +10.5%
Contains more Vitamin K +20.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 8% 3% 0% 80% 84% 106% 32% 49% 60% 112% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2013.3%
Contains more Vitamin B2 +2320%
Contains more Vitamin B3 +420.1%
Contains more Vitamin B6 +76.7%
Contains more Folate +788.9%
Contains more Vitamin B12 +1171.4%
Contains more Vitamin A +262.7%
Contains more Vitamin E +10.5%
Contains more Vitamin K +20.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +901.2%
Contains more Fats +325.9%
Contains more Carbs +115%
Contains more Other +20.6%
Contains more Water +107.1%
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 Protein +901.2%
Contains more Fats +325.9%
Contains more Carbs +115%
Contains more Other +20.6%
Contains more Water +107.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +571.5%
Contains more Polyunsaturated fat +25.2%
Contains less Saturated Fat -87.2%
41% 44% 15%
Saturated Fat: 4.493 g
Monounsaturated Fat: 4.835 g
Polyunsaturated fat: 1.68 g
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +571.5%
Contains more Polyunsaturated fat +25.2%
Contains less Saturated Fat -87.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +89%
Contains more Glucose +925%
Contains more Fructose +1035%
Contains more Maltose +∞%
Contains more Sucrose +∞%
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
96%
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 Starch +89%
Contains more Glucose +925%
Contains more Fructose +1035%
Contains more Maltose +∞%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fast food Mashed potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fast food Mashed potato Opinion
Net carbs 29.8g 13.35g Fast food
Protein 16.52g 1.65g Fast food
Fats 12.01g 2.82g Fast food
Carbs 31.5g 14.65g Fast food
Calories 297kcal 89kcal Fast food
Starch 22.87g 12.1g Fast food
Fructose 2.27g 0.2g Fast food
Sugar 4.88g 0.5g Mashed potato
Fiber 1.7g 1.3g Fast food
Calcium 62mg 18mg Fast food
Iron 3.06mg 0.31mg Fast food
Magnesium 27mg 15mg Fast food
Phosphorus 134mg 59mg Fast food
Potassium 197mg 286mg Mashed potato
Sodium 331mg 306mg Mashed potato
Zinc 2.52mg 0.22mg Fast food
Copper 0.121mg 0.035mg Fast food
Manganese 0.357mg 0.098mg Fast food
Selenium 20.3µg 0.8µg Fast food
Vitamin A 51IU 185IU Mashed potato
Vitamin A RAE 9µg 43µg Mashed potato
Vitamin E 0.38mg 0.42mg Mashed potato
Vitamin D 2IU 0IU Fast food
Vitamin D 0.1µg 0µg Fast food
Vitamin B1 0.317mg 0.015mg Fast food
Vitamin B2 0.363mg 0.015mg Fast food
Vitamin B3 5.617mg 1.08mg Fast food
Vitamin B5 0.53mg Fast food
Vitamin B6 0.212mg 0.12mg Fast food
Folate 80µg 9µg Fast food
Vitamin B12 0.89µg 0.07µg Fast food
Vitamin K 4.9µg 5.9µg Mashed potato
Tryptophan 0.144mg Fast food
Threonine 0.46mg Fast food
Isoleucine 0.642mg Fast food
Leucine 1.13mg Fast food
Lysine 0.785mg Fast food
Methionine 0.306mg Fast food
Phenylalanine 0.67mg Fast food
Valine 0.728mg Fast food
Histidine 0.402mg Fast food
Cholesterol 33mg 0mg Mashed potato
Trans Fat 0.514g 0.105g Mashed potato
Saturated Fat 4.493g 0.577g Mashed potato
Omega-3 - DHA 0.001g 0g Fast food
Omega-3 - EPA 0.005g 0.001g Fast food
Omega-3 - DPA 0.009g 0.001g Fast food
Monounsaturated Fat 4.835g 0.72g Fast food
Polyunsaturated fat 1.68g 1.342g Fast food
Omega-6 - Eicosadienoic acid 0.003g 0.001g Fast food
Omega-6 - Linoleic acid 1.391g 1.146g Fast food
Omega-6 - Gamma-linoleic acid 0.004g 0g Fast food
Omega-3 - ALA 0.121g 0.174g Mashed potato
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0g Fast food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
46%
Fast food
9%
Mashed potato
Minerals Daily Need Coverage Score
54%
Fast food
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 3.916g)
Which food is lower in glycemic index?
Fast food
Fast food is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/nutrients
  2. 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.