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French toast vs. Mashed potato — In-Depth Nutrition Comparison

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How are french toast and mashed potato different?

  • Mashed potato contains less selenium, vitamin B2, iron, vitamin B1, vitamin B12, folate, phosphorus, and calcium than french toast.
  • French toast covers your daily need for cholesterol, 39% more than mashed potato.
  • French toast has 25 times more selenium than mashed potato. French toast has 20.1µg of selenium, while mashed potato has 0.8µg.
  • Mashed potato contains less cholesterol.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of french toast is 67.

French toast, prepared from recipe, made with low fat (2%) milk and Fast foods, potato, mashed types were used in this article.

Infographic

French toast vs Mashed potato infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 +13.3%
Contains more CalciumCalcium +455.6%
Contains more IronIron +438.7%
Contains more CopperCopper +65.7%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +98.3%
Contains more ManganeseManganese +91.8%
Contains more SeleniumSelenium +2412.5%
Contains more PotassiumPotassium +113.4%
Contains less SodiumSodium -36.1%

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.
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +188.4%
Contains more Vitamin B1Vitamin B1 +1260%
Contains more Vitamin B2Vitamin B2 +2040%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +342.9%
Contains more FolateFolate +377.8%
Contains more Vitamin B6Vitamin B6 +62.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +366.7%
Contains more FatsFats +283%
Contains more CarbsCarbs +70.6%
Contains more OtherOther +42.9%
Contains more WaterWater +45.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 +528.3%
Contains more Poly. FatPolyunsaturated fat +93.3%
Contains less Sat. FatSaturated fat -78.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French toast Mashed potato DV% diff.
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 0.8µg 35%
Vitamin B2 0.321mg 0.015mg 24%
Iron 1.67mg 0.31mg 17%
Vitamin B1 0.204mg 0.015mg 16%
Fats 10.8g 2.82g 12%
Protein 7.7g 1.65g 12%
Vitamin B5 0.549mg 11%
Monounsaturated fat 4.524g 0.72g 10%
Saturated fat 2.723g 0.577g 10%
Vitamin B12 0.31µg 0.07µg 10%
Vitamin A 124µg 43µg 9%
Folate 43µg 9µg 9%
Calcium 100mg 18mg 8%
Sodium 479mg 306mg 8%
Polyunsaturated fat 2.594g 1.342g 8%
Phosphorus 117mg 59mg 8%
Calories 229kcal 89kcal 7%
Starch 12.1g 5%
Fiber 1.3g 5%
Vitamin K 5.9µg 5%
Manganese 0.188mg 0.098mg 4%
Zinc 0.67mg 0.22mg 4%
Vitamin B6 0.074mg 0.12mg 4%
Potassium 134mg 286mg 4%
Copper 0.058mg 0.035mg 3%
Vitamin B3 1.628mg 1.08mg 3%
Vitamin E 0.42mg 3%
Carbs 25g 14.65g 3%
Choline 13.4mg 2%
Vitamin C 0.3mg 0mg 0%
Net carbs 25g 13.35g N/A
Magnesium 17mg 15mg 0%
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.094mg 0%
Threonine 0.305mg 0%
Isoleucine 0.375mg 0%
Leucine 0.621mg 0%
Lysine 0.413mg 0%
Methionine 0.188mg 0%
Phenylalanine 0.389mg 0%
Valine 0.419mg 0%
Histidine 0.179mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.01g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French toast 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
25%
French toast
9%
Mashed potato
Minerals Daily Need Coverage Score
40%
French toast
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 173mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 2.146g)
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
French toast
French toast is lower in glycemic index (difference - 20)
Which food is richer in minerals?
French toast
French toast is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.