Ground beef vs. Mashed potato — In-Depth Nutrition Comparison
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The main differences between ground beef and mashed potato
- Ground beef is richer than mashed potato in vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, vitamin B6, and vitamin B2.
- Daily need coverage for vitamin B12 for ground beef is 101% higher.
- Ground beef has a lower glycemic index than mashed potato.
Food types used in this article are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Fast foods, potato, mashed.
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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.
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more CalciumCalcium | +83.3% |
| Contains more IronIron | +632.3% |
| Contains more CopperCopper | +125.7% |
| Contains more ZincZinc | +2554.5% |
| Contains more PhosphorusPhosphorus | +181.4% |
| Contains less SodiumSodium | -76.1% |
| Contains more SeleniumSelenium | +2287.5% |
| Contains more PotassiumPotassium | +18.7% |
| Contains more ManganeseManganese | +988.9% |
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 B1Vitamin B1 | +240% |
| Contains more Vitamin B2Vitamin B2 | +1040% |
| Contains more Vitamin B3Vitamin B3 | +272.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +159.2% |
| Contains more Vitamin B12Vitamin B12 | +3457.1% |
| Contains more CholineCholine | +446.3% |
| Contains more Vitamin AVitamin A | +1333.3% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin KVitamin K | +103.4% |
| Contains more FolateFolate | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.49µg | 0.07µg | 101% |
| Zinc | 5.84mg | 0.22mg | 51% |
| Protein | 23.87g | 1.65g | 44% |
| Selenium | 19.1µg | 0.8µg | 33% |
| Cholesterol | 88mg | 0mg | 29% |
| Saturated fat | 6.073g | 0.577g | 25% |
| Iron | 2.27mg | 0.31mg | 25% |
| Fats | 15.37g | 2.82g | 19% |
| Vitamin B3 | 4.026mg | 1.08mg | 18% |
| Monounsaturated fat | 7.322g | 0.72g | 17% |
| Phosphorus | 166mg | 59mg | 15% |
| Vitamin B6 | 0.311mg | 0.12mg | 15% |
| Vitamin B2 | 0.171mg | 0.015mg | 12% |
| Choline | 73.2mg | 13.4mg | 11% |
| Vitamin B5 | 0.512mg | 10% | |
| Sodium | 73mg | 306mg | 10% |
| Calories | 241kcal | 89kcal | 8% |
| Polyunsaturated fat | 0.408g | 1.342g | 6% |
| Fiber | 0g | 1.3g | 5% |
| Carbs | 0g | 14.65g | 5% |
| Starch | 12.1g | 5% | |
| Copper | 0.079mg | 0.035mg | 5% |
| Manganese | 0.009mg | 0.098mg | 4% |
| Vitamin A | 3µg | 43µg | 4% |
| Vitamin B1 | 0.051mg | 0.015mg | 3% |
| Vitamin K | 2.9µg | 5.9µg | 3% |
| Calcium | 33mg | 18mg | 2% |
| Vitamin E | 0.12mg | 0.42mg | 2% |
| Potassium | 241mg | 286mg | 1% |
| Folate | 7µg | 9µg | 1% |
| Net carbs | 0g | 13.35g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Magnesium | 17mg | 15mg | 0% |
| Sugar | 0g | 0.5g | N/A |
| Trans fat | 1.173g | 0.105g | N/A |
| Tryptophan | 0.121mg | 0% | |
| Threonine | 0.923mg | 0% | |
| Isoleucine | 1.055mg | 0% | |
| Leucine | 1.861mg | 0% | |
| Lysine | 1.976mg | 0% | |
| Methionine | 0.614mg | 0% | |
| Phenylalanine | 0.931mg | 0% | |
| Valine | 1.172mg | 0% | |
| Histidine | 0.775mg | 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 - Gamma-linoleic acid | 0.008g | 0g | 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
Protein:
23.87 g
Fats:
15.37 g
Carbs:
0 g
Water:
58.37 g
Other:
2.39 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1346.7% |
| Contains more FatsFats | +445% |
| Contains more OtherOther | +89.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +36.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.073 g
Monounsaturated fat:
Mono. Fat
7.322 g
Polyunsaturated fat:
Poly. Fat
0.408 g
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 | +916.9% |
| Contains less Sat. FatSaturated fat | -90.5% |
| Contains more Poly. FatPolyunsaturated fat | +228.9% |
