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  6. Mandarin orange vs. Mashed potato

Mandarin orange vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between mandarin oranges and mashed potato?

  • Mandarin oranges are higher in vitamin C and vitamin A; however, mashed potato is richer in phosphorus and polyunsaturated fat.
  • Mandarin oranges' daily need coverage for vitamin C is 30% more.
  • Mashed potato contains 21 times less sugar than mandarin oranges. Mandarin oranges contain 10.58g of sugar, while mashed potato contains 0.5g.
  • Mandarin oranges have a lower glycemic index (47) than mashed potato (87).

We used Tangerines, (mandarin oranges), raw and Fast foods, potato, mashed types in this article.

Infographic

Mandarin orange vs Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 +105.6%
Contains more CopperCopper +20%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +72.3%
Contains more IronIron +106.7%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +195%
Contains more ManganeseManganese +151.3%
Contains more SeleniumSelenium +700%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 +286.7%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +77.8%
Contains more Vitamin AVitamin A +26.5%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B3Vitamin B3 +187.2%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +31.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Mashed potato DV% diff.
Vitamin C 26.7mg 0mg 30%
Sodium 2mg 306mg 13%
Polyunsaturated fat 0.065g 1.342g 9%
Phosphorus 20mg 59mg 6%
Vitamin K 0µg 5.9µg 5%
Starch 0g 12.1g 5%
Vitamin B1 0.058mg 0.015mg 4%
Vitamin B3 0.376mg 1.08mg 4%
Vitamin B5 0.216mg 4%
Fats 0.31g 2.82g 4%
Potassium 166mg 286mg 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin B6 0.078mg 0.12mg 3%
Fructose 2.4g 0.2g 3%
Manganese 0.039mg 0.098mg 3%
Folate 16µg 9µg 2%
Protein 0.81g 1.65g 2%
Saturated fat 0.039g 0.577g 2%
Monounsaturated fat 0.06g 0.72g 2%
Vitamin B2 0.036mg 0.015mg 2%
Calories 53kcal 89kcal 2%
Fiber 1.8g 1.3g 2%
Iron 0.15mg 0.31mg 2%
Calcium 37mg 18mg 2%
Selenium 0.1µg 0.8µg 1%
Vitamin A 34µg 43µg 1%
Zinc 0.07mg 0.22mg 1%
Copper 0.042mg 0.035mg 1%
Choline 10.2mg 13.4mg 1%
Magnesium 12mg 15mg 1%
Vitamin E 0.2mg 0.42mg 1%
Net carbs 11.54g 13.35g N/A
Carbs 13.34g 14.65g 0%
Sugar 10.58g 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 +103.7%
Contains more FatsFats +809.7%
Contains more OtherOther +240.5%
~equal in Carbs ~14.65g
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 +1100%
Contains more Poly. FatPolyunsaturated fat +1964.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96%
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 +5950%
Contains more GlucoseGlucose +965%
Contains more FructoseFructose +1100%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.