Mashed potato vs. Apple pie — In-Depth Nutrition Comparison
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Important differences between mashed potato and apple pie
- Mashed potato has more potassium and vitamin B6; however, apple pie has more iron, vitamin B2, vitamin B1, monounsaturated fat, and polyunsaturated fat.
- Apple pie's daily need coverage for saturated fat is 16% more.
- Mashed potato has 4 times more potassium than apple pie. Mashed potato has 286mg of potassium, while apple pie has 65mg.
- Mashed potato is lower in saturated fat.
- Mashed potato has a higher glycemic index than apple pie.
The food varieties used in the comparison are Fast foods, potato, mashed and Pie, apple, commercially prepared, unenriched flour.
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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 MagnesiumMagnesium | +114.3% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +340% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +145.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +290.3% |
| Contains more CopperCopper | +31.4% |
| Contains less SodiumSodium | -13.1% |
| Contains more ManganeseManganese | +85.7% |
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 AVitamin A | +48.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +215.8% |
| Contains more Vitamin B12Vitamin B12 | +600% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +793.3% |
| Contains more Vitamin B2Vitamin B2 | +953.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.9 g
Fats:
11 g
Carbs:
34 g
Water:
52.2 g
Other:
0.9 g
| Contains more WaterWater | +52.5% |
| Contains more OtherOther | +40% |
| Contains more ProteinProtein | +15.2% |
| Contains more FatsFats | +290.1% |
| Contains more CarbsCarbs | +132.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
3.797 g
Monounsaturated fat:
Mono. Fat
4.388 g
Polyunsaturated fat:
Poly. Fat
2.198 g
| Contains less Sat. FatSaturated fat | -84.8% |
| Contains more Mono. FatMonounsaturated fat | +509.4% |
| Contains more Poly. FatPolyunsaturated fat | +63.8% |
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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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.577g | 3.797g | 15% |
| Fats | 2.82g | 11g | 13% |
| Iron | 0.31mg | 1.21mg | 11% |
| Vitamin B2 | 0.015mg | 0.158mg | 11% |
| Vitamin B1 | 0.015mg | 0.134mg | 10% |
| Monounsaturated fat | 0.72g | 4.388g | 9% |
| Potassium | 286mg | 65mg | 7% |
| Calories | 89kcal | 237kcal | 7% |
| Carbs | 14.65g | 34g | 6% |
| Vitamin B6 | 0.12mg | 0.038mg | 6% |
| Polyunsaturated fat | 1.342g | 2.198g | 6% |
| Vitamin K | 5.9µg | 5% | |
| Starch | 12.1g | 5% | |
| Phosphorus | 59mg | 24mg | 5% |
| Manganese | 0.098mg | 0.182mg | 4% |
| Vitamin C | 0mg | 3.2mg | 4% |
| Vitamin B12 | 0.07µg | 0.01µg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Choline | 13.4mg | 2% | |
| Vitamin B5 | 0.119mg | 2% | |
| Vitamin A | 43µg | 29µg | 2% |
| Sodium | 306mg | 266mg | 2% |
| Magnesium | 15mg | 7mg | 2% |
| Selenium | 0.8µg | 1% | |
| Protein | 1.65g | 1.9g | 1% |
| Zinc | 0.22mg | 0.16mg | 1% |
| Copper | 0.035mg | 0.046mg | 1% |
| Fiber | 1.3g | 1.6g | 1% |
| Folate | 9µg | 4µg | 1% |
| Calcium | 18mg | 11mg | 1% |
| Net carbs | 13.35g | 32.4g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B3 | 1.08mg | 1.123mg | 0% |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.026mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.073mg | 0% | |
| Leucine | 0.129mg | 0% | |
| Lysine | 0.07mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.088mg | 0% | |
| Valine | 0.084mg | 0% | |
| Histidine | 0.038mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 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
9%
10%
Minerals Daily Need Coverage Score
15%
15%
Comparison summary
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 3.22g)
Which food is lower in Sugar?
Apple pie is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Apple pie contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Apple pie is lower in glycemic index (difference - 46)
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.