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 from Ground beef is 101% higher.
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
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Calcium
+83.3%
Contains
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Iron
+632.3%
Contains
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Magnesium
+13.3%
Contains
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Phosphorus
+181.4%
Contains
less
Sodium
-76.1%
Contains
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Zinc
+2554.5%
Contains
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Copper
+125.7%
Contains
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Selenium
+2287.5%
Contains
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Potassium
+18.7%
Contains
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Manganese
+988.9%
Contains
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Calcium
+83.3%
Contains
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Iron
+632.3%
Contains
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Magnesium
+13.3%
Contains
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Phosphorus
+181.4%
Contains
less
Sodium
-76.1%
Contains
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Zinc
+2554.5%
Contains
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Copper
+125.7%
Contains
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Selenium
+2287.5%
Contains
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Potassium
+18.7%
Contains
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Manganese
+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.
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Contains
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Vitamin B1
+240%
Contains
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Vitamin B2
+1040%
Contains
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Vitamin B3
+272.8%
Contains
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Vitamin B6
+159.2%
Contains
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Vitamin B12
+3457.1%
Contains
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Vitamin A
+1955.6%
Contains
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Vitamin E
+250%
Contains
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Folate
+28.6%
Contains
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Vitamin K
+103.4%
Contains
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Vitamin B1
+240%
Contains
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Vitamin B2
+1040%
Contains
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Vitamin B3
+272.8%
Contains
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Vitamin B6
+159.2%
Contains
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Vitamin B12
+3457.1%
Contains
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Vitamin A
+1955.6%
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Vitamin E
+250%
Contains
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Folate
+28.6%
Contains
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Vitamin K
+103.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+1346.7%
Contains
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Fats
+445%
Contains
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Other
+89.7%
Contains
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Carbs
+∞%
Contains
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Water
+36.4%
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
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Protein
+1346.7%
Contains
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Fats
+445%
Contains
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Other
+89.7%
Contains
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Carbs
+∞%
Contains
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Water
+36.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+916.9%
Contains
less
Saturated Fat
-90.5%
Contains
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Polyunsaturated fat
+228.9%
Saturated Fat:
6.073 g
Monounsaturated Fat:
7.322 g
Polyunsaturated fat:
0.408 g
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Contains
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Monounsaturated Fat
+916.9%
Contains
less
Saturated Fat
-90.5%
Contains
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Polyunsaturated fat
+228.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 13.35g |
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| Protein | 23.87g | 1.65g |
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| Fats | 15.37g | 2.82g |
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| Carbs | 0g | 14.65g |
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| Calories | 241kcal | 89kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0g | 0.5g |
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| Fiber | 0g | 1.3g |
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| Calcium | 33mg | 18mg |
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| Iron | 2.27mg | 0.31mg |
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| Magnesium | 17mg | 15mg |
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| Phosphorus | 166mg | 59mg |
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| Potassium | 241mg | 286mg |
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| Sodium | 73mg | 306mg |
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| Zinc | 5.84mg | 0.22mg |
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| Copper | 0.079mg | 0.035mg |
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| Manganese | 0.009mg | 0.098mg |
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| Selenium | 19.1µg | 0.8µg |
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| Vitamin A | 9IU | 185IU |
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| Vitamin A RAE | 3µg | 43µg |
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| Vitamin E | 0.12mg | 0.42mg |
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| Vitamin D | 2IU | 0IU |
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| Vitamin B1 | 0.051mg | 0.015mg |
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| Vitamin B2 | 0.171mg | 0.015mg |
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| Vitamin B3 | 4.026mg | 1.08mg |
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| Vitamin B5 | 0.512mg |
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| Vitamin B6 | 0.311mg | 0.12mg |
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| Folate | 7µg | 9µg |
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| Vitamin B12 | 2.49µg | 0.07µg |
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| Vitamin K | 2.9µg | 5.9µg |
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| Tryptophan | 0.121mg |
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| Threonine | 0.923mg |
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| Isoleucine | 1.055mg |
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| Leucine | 1.861mg |
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| Lysine | 1.976mg |
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| Methionine | 0.614mg |
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| Phenylalanine | 0.931mg |
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| Valine | 1.172mg |
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| Histidine | 0.775mg |
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| Cholesterol | 88mg | 0mg |
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| Trans Fat | 1.173g | 0.105g |
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| Saturated Fat | 6.073g | 0.577g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Monounsaturated Fat | 7.322g | 0.72g |
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| Polyunsaturated fat | 0.408g | 1.342g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-6 - Gamma-linoleic acid | 0.008g | 0g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
50%
15%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Mashed potato is lower in Saturated Fat (difference - 5.496g)
Which food is cheaper?
Mashed potato is cheaper (difference - $2)
Which food is lower in Sugar?
Ground beef is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Ground beef contains less Sodium (difference - 233mg)
Which food is lower in glycemic index?
Ground beef is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Ground beef is relatively richer in minerals
Which food is richer in vitamins?
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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.