Mango vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on differences between mango and mashed potato
- Mango is higher in vitamin C, vitamin A, folate, and copper, yet mashed potato is higher in phosphorus and polyunsaturated fat.
- Mango covers your daily vitamin C needs 40% more than mashed potato.
- Mango contains 27 times more sugar than mashed potato. While mango contains 13.66g of sugar, mashed potato contains only 0.5g.
- The glycemic index of mango is lower.
Food varieties used in this article are Mangos, raw and Fast foods, potato, mashed.
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 CopperCopper | +217.1% |
| Contains less SodiumSodium | -99.7% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +70.2% |
| Contains more IronIron | +93.8% |
| Contains more ZincZinc | +144.4% |
| Contains more PhosphorusPhosphorus | +321.4% |
| Contains more ManganeseManganese | +55.6% |
| Contains more SeleniumSelenium | +33.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +25.6% |
| Contains more Vitamin EVitamin E | +114.3% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin B2Vitamin B2 | +153.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +377.8% |
| Contains more Vitamin B3Vitamin B3 | +61.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +40.5% |
| Contains more CholineCholine | +76.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +101.2% |
| Contains more FatsFats | +642.1% |
| Contains more OtherOther | +250% |
~equal in
Carbs
~14.65g
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.092 g
Monounsaturated fat:
Mono. Fat
0.14 g
Polyunsaturated fat:
Poly. Fat
0.071 g
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 | -84.1% |
| Contains more Mono. FatMonounsaturated fat | +414.3% |
| Contains more Poly. FatPolyunsaturated fat | +1790.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
6.97 g
Glucose:
2.01 g
Fructose:
4.68 g
Lactose:
0 g
Maltose:
0 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 | +6870% |
| Contains more GlucoseGlucose | +905% |
| Contains more FructoseFructose | +2240% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36.4mg | 0mg | 40% |
| Sodium | 1mg | 306mg | 13% |
| Folate | 43µg | 9µg | 9% |
| Copper | 0.111mg | 0.035mg | 8% |
| Polyunsaturated fat | 0.071g | 1.342g | 8% |
| Fructose | 4.68g | 0.2g | 6% |
| Phosphorus | 14mg | 59mg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin B5 | 0.197mg | 4% | |
| Fats | 0.38g | 2.82g | 4% |
| Potassium | 168mg | 286mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin E | 0.9mg | 0.42mg | 3% |
| Vitamin B3 | 0.669mg | 1.08mg | 3% |
| Iron | 0.16mg | 0.31mg | 2% |
| Vitamin B2 | 0.038mg | 0.015mg | 2% |
| Saturated fat | 0.092g | 0.577g | 2% |
| Manganese | 0.063mg | 0.098mg | 2% |
| Protein | 0.82g | 1.65g | 2% |
| Choline | 7.6mg | 13.4mg | 1% |
| Vitamin K | 4.2µg | 5.9µg | 1% |
| Monounsaturated fat | 0.14g | 0.72g | 1% |
| Calories | 60kcal | 89kcal | 1% |
| Vitamin B1 | 0.028mg | 0.015mg | 1% |
| Vitamin A | 54µg | 43µg | 1% |
| Zinc | 0.09mg | 0.22mg | 1% |
| Fiber | 1.6g | 1.3g | 1% |
| Calcium | 11mg | 18mg | 1% |
| Magnesium | 10mg | 15mg | 1% |
| Net carbs | 13.38g | 13.35g | N/A |
| Carbs | 14.98g | 14.65g | 0% |
| Sugar | 13.66g | 0.5g | N/A |
| Selenium | 0.6µg | 0.8µg | 0% |
| Vitamin B6 | 0.119mg | 0.12mg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.031mg | 0% | |
| Isoleucine | 0.029mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.042mg | 0% | |
| Histidine | 0.019mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
21%
9%
Minerals Daily Need Coverage Score
9%
15%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 13.16g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.3)
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food contains less Sodium?
Mango contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Mango is lower in Saturated fat (difference - 0.485g)
Which food is lower in glycemic index?
Mango is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.