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  6. Feta vs. Mashed potato

Feta vs. Mashed potato — In-Depth Nutrition Comparison

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How are feta and mashed potato different?

  • Mashed potato contains less vitamin B12, vitamin B2, calcium, phosphorus, selenium, zinc, and vitamin B6 than feta.
  • Feta covers your daily need for saturated fat, 72% more than mashed potato.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of feta is 27.

Cheese, feta and Fast foods, potato, mashed types were used in this article.

Infographic

Feta 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.
Feta
Feta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +26.7%
Contains more CalciumCalcium +2638.9%
Contains more IronIron +109.7%
Contains more ZincZinc +1209.1%
Contains more PhosphorusPhosphorus +471.2%
Contains more SeleniumSelenium +1775%
Contains more PotassiumPotassium +361.3%
Contains less SodiumSodium -66.6%
Contains more ManganeseManganese +250%
~equal in Copper ~0.035mg

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.
Feta
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +190.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +926.7%
Contains more Vitamin B2Vitamin B2 +5526.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +253.3%
Contains more Vitamin B12Vitamin B12 +2314.3%
Contains more FolateFolate +255.6%
Contains more CholineCholine +14.9%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin KVitamin K +227.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~1.08mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +761.2%
Contains more FatsFats +654.6%
Contains more OtherOther +312.7%
Contains more CarbsCarbs +258.2%
Contains more WaterWater +44.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +542.1%
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +127.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Mashed potato DV% diff.
Vitamin B12 1.69µg 0.07µg 68%
Saturated fat 14.946g 0.577g 65%
Vitamin B2 0.844mg 0.015mg 64%
Calcium 493mg 18mg 48%
Phosphorus 337mg 59mg 40%
Cholesterol 89mg 0mg 30%
Fats 21.28g 2.82g 28%
Sodium 917mg 306mg 27%
Selenium 15µg 0.8µg 26%
Protein 14.21g 1.65g 25%
Zinc 2.88mg 0.22mg 24%
Vitamin B6 0.424mg 0.12mg 23%
Vitamin B5 0.967mg 19%
Vitamin B1 0.154mg 0.015mg 12%
Monounsaturated fat 4.623g 0.72g 10%
Calories 264kcal 89kcal 9%
Vitamin A 125µg 43µg 9%
Potassium 62mg 286mg 7%
Folate 32µg 9µg 6%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Polyunsaturated fat 0.591g 1.342g 5%
Carbs 4.09g 14.65g 4%
Iron 0.65mg 0.31mg 4%
Manganese 0.028mg 0.098mg 3%
Vitamin K 1.8µg 5.9µg 3%
Vitamin D 16IU 0IU 2%
Vitamin E 0.18mg 0.42mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin B3 0.991mg 1.08mg 1%
Magnesium 19mg 15mg 1%
Net carbs 4.09g 13.35g N/A
Sugar 4.09g 0.5g N/A
Copper 0.032mg 0.035mg 0%
Trans fat 0.105g N/A
Choline 15.4mg 13.4mg 0%
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%
Fructose 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Feta
9%
Mashed potato
Minerals Daily Need Coverage Score
63%
Feta
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 611mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 14.369g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.