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  6. Glutinous rice vs. Mashed potato

Glutinous rice vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between glutinous rice and mashed potato

  • Glutinous rice is richer in selenium and manganese, yet mashed potato is richer in potassium, phosphorus, vitamin B6, and polyunsaturated fat.
  • Daily need coverage for sodium for mashed potato is 13% higher.
  • Glutinous rice contains 7 times more selenium than mashed potato. Glutinous rice contains 5.6µg of selenium, while mashed potato contains 0.8µg.
  • Glutinous rice contains less sodium.
  • Mashed potato has a lower glycemic index than glutinous rice.

Food types used in this article are Rice, white, glutinous, unenriched, cooked and Fast foods, potato, mashed.

Infographic

Glutinous rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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 CopperCopper +40%
Contains more ZincZinc +86.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +167.3%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +2760%
Contains more IronIron +121.4%
Contains more PhosphorusPhosphorus +637.5%

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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 +33.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +272.4%
Contains more Vitamin B6Vitamin B6 +361.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +538.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Mashed potato DV% diff.
Sodium 5mg 306mg 13%
Selenium 5.6µg 0.8µg 9%
Polyunsaturated fat 0.069g 1.342g 8%
Potassium 10mg 286mg 8%
Vitamin B6 0.026mg 0.12mg 7%
Phosphorus 8mg 59mg 7%
Manganese 0.262mg 0.098mg 7%
Vitamin B3 0.29mg 1.08mg 5%
Vitamin A 0µg 43µg 5%
Starch 12.1g 5%
Vitamin K 0µg 5.9µg 5%
Vitamin B5 0.215mg 4%
Fats 0.19g 2.82g 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0.04mg 0.42mg 3%
Carbs 21.09g 14.65g 2%
Choline 2.1mg 13.4mg 2%
Saturated fat 0.039g 0.577g 2%
Magnesium 5mg 15mg 2%
Copper 0.049mg 0.035mg 2%
Calcium 2mg 18mg 2%
Iron 0.14mg 0.31mg 2%
Monounsaturated fat 0.07g 0.72g 2%
Folate 1µg 9µg 2%
Zinc 0.41mg 0.22mg 2%
Protein 2.02g 1.65g 1%
Fiber 1g 1.3g 1%
Calories 97kcal 89kcal 0%
Net carbs 20.09g 13.35g N/A
Sugar 0.05g 0.5g N/A
Vitamin B1 0.02mg 0.015mg 0%
Vitamin B2 0.013mg 0.015mg 0%
Trans fat 0.105g N/A
Tryptophan 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +22.4%
Contains more CarbsCarbs +44%
Contains more FatsFats +1384.2%
Contains more OtherOther +1700%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +928.6%
Contains more Poly. FatPolyunsaturated fat +1844.9%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.