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  6. Mashed potato vs. Artichoke

Mashed potato vs. Artichoke — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and artichoke?

  • Artichoke has more copper, fiber, folate, vitamin C, iron, magnesium, vitamin K, and manganese than mashed potato.
  • Artichoke's daily need coverage for copper is 22% higher.
  • Artichoke has 3 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while artichoke has 94mg.
  • Mashed potato has a higher glycemic index (87) than artichoke (32).

We used Fast foods, potato, mashed and Artichokes, (globe or french), raw types in this comparison.

Infographic

Mashed potato vs Artichoke infographic
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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.
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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +144.4%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +312.9%
Contains more CopperCopper +560%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +52.5%
Contains less SodiumSodium -69.3%
Contains more ManganeseManganese +161.2%

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +121.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin KVitamin K +150.8%
Contains more FolateFolate +655.6%
Contains more CholineCholine +156.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.046mg
~equal in Vitamin B6 ~0.116mg

All nutrients comparison - raw data values

Nutrient Mashed potato Artichoke DV% diff.
Copper 0.035mg 0.231mg 22%
Fiber 1.3g 5.4g 16%
Folate 9µg 68µg 15%
Vitamin C 0mg 11.7mg 13%
Iron 0.31mg 1.28mg 12%
Magnesium 15mg 60mg 11%
Sodium 306mg 94mg 9%
Polyunsaturated fat 1.342g 0.064g 9%
Manganese 0.098mg 0.256mg 7%
Vitamin B5 0.338mg 7%
Vitamin K 5.9µg 14.8µg 7%
Starch 12.1g 5%
Vitamin A 43µg 1µg 5%
Vitamin B1 0.015mg 0.072mg 5%
Vitamin B2 0.015mg 0.066mg 4%
Phosphorus 59mg 90mg 4%
Fats 2.82g 0.15g 4%
Choline 13.4mg 34.4mg 4%
Vitamin B12 0.07µg 0µg 3%
Calcium 18mg 44mg 3%
Protein 1.65g 3.27g 3%
Calories 89kcal 47kcal 2%
Vitamin E 0.42mg 0.19mg 2%
Saturated fat 0.577g 0.036g 2%
Potassium 286mg 370mg 2%
Monounsaturated fat 0.72g 0.005g 2%
Zinc 0.22mg 0.49mg 2%
Selenium 0.8µg 0.2µg 1%
Carbs 14.65g 10.51g 1%
Net carbs 13.35g 5.11g N/A
Sugar 0.5g 0.99g N/A
Vitamin B3 1.08mg 1.046mg 0%
Vitamin B6 0.12mg 0.116mg 0%
Trans fat 0.105g 0g N/A
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

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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more FatsFats +1780%
Contains more CarbsCarbs +39.4%
Contains more OtherOther +11.5%
Contains more ProteinProtein +98.2%
~equal in Water ~84.94g

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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +14300%
Contains more Poly. FatPolyunsaturated fat +1996.9%
Contains less Sat. FatSaturated fat -93.8%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.