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  6. Mashed potato vs. Arborio rice

Mashed potato vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between mashed potato and arborio rice

  • Mashed potato has more potassium and polyunsaturated fat; however, arborio rice has more iron, folate, vitamin B1, selenium, and manganese.
  • Arborio rice's daily need coverage for iron is 14% more.
  • Mashed potato has a higher glycemic index than arborio rice.

The food varieties used in the comparison are Fast foods, potato, mashed and Rice, white, short-grain, enriched, cooked.

Infographic

Mashed potato vs Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +1000%
Contains more PhosphorusPhosphorus +78.8%
Contains more IronIron +371%
Contains more CopperCopper +105.7%
Contains more ZincZinc +81.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +264.3%
Contains more SeleniumSelenium +837.5%

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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +103.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +993.3%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more FolateFolate +555.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.016mg

All nutrients comparison - raw data values

Nutrient Mashed potato Arborio rice DV% diff.
Iron 0.31mg 1.46mg 14%
Folate 9µg 59µg 13%
Sodium 306mg 0mg 13%
Vitamin B1 0.015mg 0.164mg 12%
Selenium 0.8µg 7.5µg 12%
Manganese 0.098mg 0.357mg 11%
Polyunsaturated fat 1.342g 0.05g 9%
Vitamin B5 0.397mg 8%
Potassium 286mg 26mg 8%
Fiber 1.3g 5%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Carbs 14.65g 28.73g 5%
Vitamin K 5.9µg 5%
Vitamin B6 0.12mg 0.059mg 5%
Copper 0.035mg 0.072mg 4%
Phosphorus 59mg 33mg 4%
Fats 2.82g 0.19g 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0.42mg 3%
Vitamin B3 1.08mg 1.493mg 3%
Choline 13.4mg 2%
Saturated fat 0.577g 0.051g 2%
Monounsaturated fat 0.72g 0.058g 2%
Calories 89kcal 130kcal 2%
Zinc 0.22mg 0.4mg 2%
Calcium 18mg 1mg 2%
Magnesium 15mg 8mg 2%
Protein 1.65g 2.36g 1%
Net carbs 13.35g 28.73g N/A
Sugar 0.5g N/A
Vitamin B2 0.015mg 0.016mg 0%
Trans fat 0.105g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 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

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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more FatsFats +1384.2%
Contains more WaterWater +16.2%
Contains more OtherOther +563.2%
Contains more ProteinProtein +43%
Contains more CarbsCarbs +96.1%

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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +1141.4%
Contains more Poly. FatPolyunsaturated fat +2584%
Contains less Sat. FatSaturated fat -91.2%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.