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Mashed potato vs. Allspice — In-Depth Nutrition Comparison

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Significant differences between mashed potato and allspice

  • The amount of manganese, iron, fiber, calcium, copper, vitamin C, magnesium, potassium, and vitamin B3 in allspice is higher than in mashed potato.
  • Allspice covers your daily manganese needs 124% more than mashed potato.
  • Allspice has 4 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while allspice has 77mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of allspice is 15.

Specific food types used in this comparison are Fast foods, potato, mashed and Spices, allspice, ground.

Infographic

Mashed potato vs Allspice 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 96% 198% 92% 265% 184% 28% 48% 10% 384% 15%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +3572.2%
Contains more PotassiumPotassium +265%
Contains more IronIron +2177.4%
Contains more CopperCopper +1480%
Contains more ZincZinc +359.1%
Contains more PhosphorusPhosphorus +91.5%
Contains less SodiumSodium -74.8%
Contains more ManganeseManganese +2903.1%
Contains more SeleniumSelenium +237.5%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 131% 9% 0% 0% 25% 15% 54% 0% 48% 0% 0% 27% 0%
Contains more Vitamin AVitamin A +59.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +573.3%
Contains more Vitamin B2Vitamin B2 +320%
Contains more Vitamin B3Vitamin B3 +164.8%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 g
Contains more WaterWater +841.1%
Contains more ProteinProtein +269.1%
Contains more FatsFats +208.2%
Contains more CarbsCarbs +392.3%
Contains more OtherOther +268.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
46% 12% 42%
Saturated fat: Sat. Fat 2.55 g
Monounsaturated fat: Mono. Fat 0.66 g
Polyunsaturated fat: Poly. Fat 2.36 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Poly. FatPolyunsaturated fat +75.9%
~equal in Monounsaturated fat ~0.66g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mashed potato Allspice DV% diff.
Manganese 0.098mg 2.943mg 124%
Iron 0.31mg 7.06mg 84%
Fiber 1.3g 21.6g 81%
Calcium 18mg 661mg 64%
Copper 0.035mg 0.553mg 58%
Vitamin C 0mg 39.2mg 44%
Magnesium 15mg 135mg 29%
Potassium 286mg 1044mg 22%
Carbs 14.65g 72.12g 19%
Vitamin B3 1.08mg 2.86mg 11%
Sodium 306mg 77mg 10%
Saturated fat 0.577g 2.55g 9%
Protein 1.65g 6.09g 9%
Calories 89kcal 263kcal 9%
Fats 2.82g 8.69g 9%
Phosphorus 59mg 113mg 8%
Vitamin B6 0.12mg 0.21mg 7%
Zinc 0.22mg 1.01mg 7%
Polyunsaturated fat 1.342g 2.36g 7%
Folate 9µg 36µg 7%
Vitamin B1 0.015mg 0.101mg 7%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Vitamin B2 0.015mg 0.063mg 4%
Vitamin B12 0.07µg 0µg 3%
Selenium 0.8µg 2.7µg 3%
Vitamin E 0.42mg 3%
Choline 13.4mg 2%
Vitamin A 43µg 27µg 2%
Net carbs 13.35g 50.52g N/A
Sugar 0.5g N/A
Trans fat 0.105g 0g N/A
Monounsaturated fat 0.72g 0.66g 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g 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
Mashed potato Allspice
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
9%
Mashed potato
24%
Allspice
Minerals Daily Need Coverage Score
15%
Mashed potato
132%
Allspice

Comparison summary

Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.973g)
Which food is lower in Sugar?
Allspice
Allspice is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Allspice
Allspice contains less Sodium (difference - 229mg)
Which food is lower in glycemic index?
Allspice
Allspice is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Allspice
Allspice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/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.