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  6. Mashed potato vs. Apple

Mashed potato vs. Apple — In-Depth Nutrition Comparison

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Important differences between mashed potato and apples

  • Mashed potato has more phosphorus, vitamin B3, vitamin B6, potassium, and polyunsaturated fat; however, apples have more vitamin C.
  • Mashed potato's daily need coverage for sodium is 13% more.
  • Mashed potato has 26 times more polyunsaturated fat than apples. Mashed potato has 1.342g of polyunsaturated fat, while apples have 0.051g.
  • Apples are lower in sodium.
  • Mashed potato has a higher glycemic index than apples.

The food varieties used in the comparison are Fast foods, potato, mashed and Apples, raw, with skin.

Infographic

Mashed potato vs Apple 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%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +167.3%
Contains more IronIron +158.3%
Contains more CopperCopper +29.6%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +436.4%
Contains more ManganeseManganese +180%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%

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.
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%
Apple
Apple
4
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B3Vitamin B3 +1086.8%
Contains more Vitamin B6Vitamin B6 +192.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +200%
Contains more CholineCholine +294.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +73.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Apple DV% diff.
Sodium 306mg 1mg 13%
Polyunsaturated fat 1.342g 0.051g 9%
Phosphorus 59mg 11mg 7%
Fructose 0.2g 5.9g 7%
Vitamin B6 0.12mg 0.041mg 6%
Vitamin B3 1.08mg 0.091mg 6%
Starch 12.1g 0.05g 5%
Potassium 286mg 107mg 5%
Vitamin C 0mg 4.6mg 5%
Vitamin A 43µg 3µg 4%
Fiber 1.3g 2.4g 4%
Fats 2.82g 0.17g 4%
Vitamin K 5.9µg 2.2µg 3%
Vitamin B12 0.07µg 0µg 3%
Manganese 0.098mg 0.035mg 3%
Protein 1.65g 0.26g 3%
Folate 9µg 3µg 2%
Calories 89kcal 52kcal 2%
Vitamin E 0.42mg 0.18mg 2%
Zinc 0.22mg 0.04mg 2%
Saturated fat 0.577g 0.028g 2%
Iron 0.31mg 0.12mg 2%
Monounsaturated fat 0.72g 0.007g 2%
Magnesium 15mg 5mg 2%
Choline 13.4mg 3.4mg 2%
Vitamin B5 0.061mg 1%
Vitamin B2 0.015mg 0.026mg 1%
Selenium 0.8µg 0µg 1%
Copper 0.035mg 0.027mg 1%
Calcium 18mg 6mg 1%
Net carbs 13.35g 11.41g N/A
Carbs 14.65g 13.81g 0%
Sugar 0.5g 10.39g N/A
Vitamin B1 0.015mg 0.017mg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 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

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
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +534.6%
Contains more FatsFats +1558.8%
Contains more OtherOther +530%
~equal in Carbs ~13.81g
~equal in Water ~85.56g

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
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +10185.7%
Contains more Poly. FatPolyunsaturated fat +2531.4%
Contains less Sat. FatSaturated fat -95.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Apple
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +24100%
Contains more SucroseSucrose +1970%
Contains more GlucoseGlucose +1115%
Contains more FructoseFructose +2850%
~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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.