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  6. Marshmallow vs. Mashed potato

Marshmallow vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between marshmallow and mashed potato

  • Marshmallow is higher in copper, yet mashed potato is higher in vitamin B6, potassium, phosphorus, and vitamin B3.
  • Marshmallow contains 115 times more sugar than mashed potato. While marshmallow contains 57.56g of sugar, mashed potato contains only 0.5g.
  • The glycemic index of marshmallow is lower.

Food varieties used in this article are Candies, marshmallows and Fast foods, potato, mashed.

Infographic

Marshmallow 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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 CopperCopper +177.1%
Contains less SodiumSodium -73.9%
Contains more SeleniumSelenium +112.5%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +5620%
Contains more IronIron +34.8%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +637.5%
Contains more ManganeseManganese +1125%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +1284.6%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +13300%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Marshmallow Mashed potato DV% diff.
Carbs 81.3g 14.65g 22%
Calories 318kcal 89kcal 11%
Sodium 80mg 306mg 10%
Vitamin B6 0.003mg 0.12mg 9%
Polyunsaturated fat 0.047g 1.342g 9%
Potassium 5mg 286mg 8%
Phosphorus 8mg 59mg 7%
Copper 0.097mg 0.035mg 7%
Vitamin B3 0.078mg 1.08mg 6%
Fiber 0.1g 1.3g 5%
Vitamin K 0µg 5.9µg 5%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Fats 0.2g 2.82g 4%
Manganese 0.008mg 0.098mg 4%
Magnesium 2mg 15mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0mg 0.42mg 3%
Choline 0.1mg 13.4mg 2%
Folate 1µg 9µg 2%
Saturated fat 0.056g 0.577g 2%
Selenium 1.7µg 0.8µg 2%
Monounsaturated fat 0.08g 0.72g 2%
Zinc 0.04mg 0.22mg 2%
Calcium 3mg 18mg 2%
Vitamin B2 0.001mg 0.015mg 1%
Vitamin B1 0.001mg 0.015mg 1%
Iron 0.23mg 0.31mg 1%
Protein 1.8g 1.65g 0%
Net carbs 81.2g 13.35g N/A
Sugar 57.56g 0.5g N/A
Vitamin B5 0.005mg 0%
Trans fat 0.105g N/A
Threonine 0.035mg 0%
Isoleucine 0.028mg 0%
Leucine 0.066mg 0%
Lysine 0.077mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.042mg 0%
Valine 0.05mg 0%
Histidine 0.017mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 CarbsCarbs +454.9%
Contains more FatsFats +1310%
Contains more WaterWater +385.5%
Contains more OtherOther +320%
~equal in Protein ~1.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 -90.3%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +2755.3%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.