Hamburger vs. Mashed potato — In-Depth Nutrition Comparison
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How are hamburgers and mashed potato different?
- Hamburgers have more vitamin B12, iron, vitamin B3, zinc, vitamin B2, vitamin B1, folate, and phosphorus than mashed potato.
- Daily need coverage for vitamin B12 for hamburgers is 57% higher.
- Hamburgers have a lower glycemic index (66) than mashed potato (87).
Fast foods, hamburger; double, regular, patty; plain and Fast foods, potato, mashed are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +466.7% |
| Contains more IronIron | +829% |
| Contains more CopperCopper | +160% |
| Contains more ZincZinc | +1204.5% |
| Contains more PhosphorusPhosphorus | +130.5% |
| Contains more ManganeseManganese | +121.4% |
| Contains more PotassiumPotassium | +26.5% |
| Contains less SodiumSodium | -26.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +1346.7% |
| Contains more Vitamin B2Vitamin B2 | +1566.7% |
| Contains more Vitamin B3Vitamin B3 | +396.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +69.2% |
| Contains more Vitamin B12Vitamin B12 | +1957.1% |
| Contains more FolateFolate | +522.2% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.44µg | 0.07µg | 57% |
| Iron | 2.88mg | 0.31mg | 32% |
| Protein | 17.08g | 1.65g | 31% |
| Vitamin B3 | 5.365mg | 1.08mg | 27% |
| Zinc | 2.87mg | 0.22mg | 24% |
| Saturated fat | 5.096g | 0.577g | 21% |
| Vitamin B2 | 0.25mg | 0.015mg | 18% |
| Fats | 14.36g | 2.82g | 18% |
| Vitamin B1 | 0.217mg | 0.015mg | 17% |
| Cholesterol | 47mg | 0mg | 16% |
| Folate | 56µg | 9µg | 12% |
| Monounsaturated fat | 5.495g | 0.72g | 12% |
| Phosphorus | 136mg | 59mg | 11% |
| Calories | 295kcal | 89kcal | 10% |
| Calcium | 102mg | 18mg | 8% |
| Vitamin B6 | 0.203mg | 0.12mg | 6% |
| Polyunsaturated fat | 0.38g | 1.342g | 6% |
| Vitamin B5 | 0.31mg | 6% | |
| Copper | 0.091mg | 0.035mg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Sodium | 414mg | 306mg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 5% | |
| Manganese | 0.217mg | 0.098mg | 5% |
| Vitamin E | 0.42mg | 3% | |
| Carbs | 24.1g | 14.65g | 3% |
| Fiber | 0.9g | 1.3g | 2% |
| Fructose | 2.03g | 0.2g | 2% |
| Potassium | 226mg | 286mg | 2% |
| Choline | 13.4mg | 2% | |
| Selenium | 0.8µg | 1% | |
| Magnesium | 20mg | 15mg | 1% |
| Net carbs | 23.2g | 13.35g | N/A |
| Sugar | 4.15g | 0.5g | N/A |
| Trans fat | 0.814g | 0.105g | N/A |
| Tryptophan | 0.206mg | 0% | |
| Threonine | 0.666mg | 0% | |
| Isoleucine | 0.716mg | 0% | |
| Leucine | 1.319mg | 0% | |
| Lysine | 1.226mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.677mg | 0% | |
| Valine | 0.823mg | 0% | |
| Histidine | 0.505mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 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
Protein:
17.08 g
Fats:
14.36 g
Carbs:
24.1 g
Water:
42.67 g
Other:
1.79 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +935.2% |
| Contains more FatsFats | +409.2% |
| Contains more CarbsCarbs | +64.5% |
| Contains more OtherOther | +42.1% |
| Contains more WaterWater | +86.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.096 g
Monounsaturated fat:
Mono. Fat
5.495 g
Polyunsaturated fat:
Poly. Fat
0.38 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 | +663.2% |
| Contains less Sat. FatSaturated fat | -88.7% |
| Contains more Poly. FatPolyunsaturated fat | +253.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.22 g
Glucose:
1.16 g
Fructose:
2.03 g
Lactose:
0.13 g
Maltose:
0.6 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +120% |
| Contains more GlucoseGlucose | +480% |
| Contains more FructoseFructose | +915% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Galactose
~0g
