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Malt vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between malt and mashed potato?

  • Malt is higher in vitamin B12, vitamin B2, selenium, and calcium; however, mashed potato is richer in vitamin B6 and vitamin B3.
  • Malt's daily need coverage for vitamin B12 is 15% more.
  • Mashed potato contains 12 times less vitamin B2 than malt. Malt contains 0.184mg of vitamin B2, while mashed potato contains 0.015mg.
  • Mashed potato has less saturated fat.
  • Malt has a lower glycemic index (59) than mashed potato (87).

We used Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Fast foods, potato, mashed types in this article.

Infographic

Malt 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.
Malt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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 CalciumCalcium +444.4%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +54.2%
Contains less SodiumSodium -80.4%
Contains more SeleniumSelenium +575%
Contains more PotassiumPotassium +66.3%
Contains more IronIron +47.6%
Contains more ManganeseManganese +22.5%
~equal in Magnesium ~15mg
~equal in Copper ~0.035mg

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.
Malt
5
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 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 B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +1126.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +500%
Contains more Vitamin AVitamin A +65.4%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B3Vitamin B3 +317%
Contains more Vitamin B6Vitamin B6 +160.9%
Contains more Vitamin KVitamin K +1866.7%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 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 +104.2%
Contains more FatsFats +16.7%
Contains more CarbsCarbs +30.8%
Contains more OtherOther +57.5%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 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 +14.9%
Contains less Sat. FatSaturated fat -69.4%
Contains more Poly. FatPolyunsaturated fat +545.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Malt Mashed potato DV% diff.
Vitamin B12 0.42µg 0.07µg 15%
Vitamin B2 0.184mg 0.015mg 13%
Sodium 60mg 306mg 11%
Calcium 98mg 18mg 8%
Selenium 5.4µg 0.8µg 8%
Polyunsaturated fat 0.208g 1.342g 8%
Vitamin B5 0.354mg 7%
Vitamin B6 0.046mg 0.12mg 6%
Saturated fat 1.883g 0.577g 6%
Starch 12.1g 5%
Vitamin B3 0.259mg 1.08mg 5%
Phosphorus 91mg 59mg 5%
Vitamin K 0.3µg 5.9µg 5%
Cholesterol 10mg 0mg 3%
Fiber 0.5g 1.3g 3%
Potassium 172mg 286mg 3%
Vitamin B1 0.054mg 0.015mg 3%
Protein 3.37g 1.65g 3%
Zinc 0.41mg 0.22mg 2%
Choline 13.4mg 2%
Vitamin A 26µg 43µg 2%
Vitamin E 0.06mg 0.42mg 2%
Manganese 0.08mg 0.098mg 1%
Caffeine 3mg 0mg 1%
Fats 3.29g 2.82g 1%
Iron 0.21mg 0.31mg 1%
Carbs 11.2g 14.65g 1%
Calories 85kcal 89kcal 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 10.7g 13.35g N/A
Magnesium 15mg 15mg 0%
Sugar 6.68g 0.5g N/A
Copper 0.037mg 0.035mg 0%
Trans fat 0.105g N/A
Folate 9µg 9µg 0%
Monounsaturated fat 0.827g 0.72g 0%
Tryptophan 0.074mg 0%
Threonine 0.143mg 0%
Isoleucine 0.165mg 0%
Leucine 0.268mg 0%
Lysine 0.142mg 0%
Methionine 0.074mg 0%
Phenylalanine 0.15mg 0%
Valine 0.193mg 0%
Histidine 0.077mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt 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
13%
Malt
9%
Mashed potato
Minerals Daily Need Coverage Score
17%
Malt
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 6.18g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.306g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1)
Which food contains less Sodium?
Malt
Malt contains less Sodium (difference - 246mg)
Which food is lower in glycemic index?
Malt
Malt is lower in glycemic index (difference - 28)
Which food is richer in minerals?
?
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.
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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.