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Mashed potato vs. Arugula — In-Depth Nutrition Comparison

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How are mashed potato and arugula different?

  • Mashed potato contains less vitamin K, vitamin A, folate, vitamin C, iron, calcium, manganese, magnesium, and vitamin B2 than arugula.
  • Arugula covers your daily need for vitamin K, 86% more than mashed potato.
  • Mashed potato has 11 times more sodium than arugula. Mashed potato has 306mg of sodium, while arugula has 27mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of arugula is 32.

Fast foods, potato, mashed and Arugula, raw types were used in this article.

Infographic

Mashed potato vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more PhosphorusPhosphorus +13.5%
Contains more SeleniumSelenium +166.7%
Contains more MagnesiumMagnesium +213.3%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +29%
Contains more IronIron +371%
Contains more CopperCopper +117.1%
Contains more ZincZinc +113.6%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +227.6%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B3Vitamin B3 +254.1%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +176.7%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin B2Vitamin B2 +473.3%
Contains more Vitamin KVitamin K +1740.7%
Contains more FolateFolate +977.8%
Contains more CholineCholine +14.2%
~equal in Vitamin E ~0.43mg
~equal in Vitamin D ~0µg

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% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more FatsFats +327.3%
Contains more CarbsCarbs +301.4%
Contains more ProteinProtein +56.4%
Contains more WaterWater +15.2%
Contains more OtherOther +11.1%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +1369.4%
Contains more Poly. FatPolyunsaturated fat +320.7%
Contains less Sat. FatSaturated fat -85.1%

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 Arugula
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Arugula DV% diff.
Vitamin K 5.9µg 108.6µg 86%
Folate 9µg 97µg 22%
Vitamin C 0mg 15mg 17%
Calcium 18mg 160mg 14%
Iron 0.31mg 1.46mg 14%
Sodium 306mg 27mg 12%
Manganese 0.098mg 0.321mg 10%
Vitamin B5 0.437mg 9%
Magnesium 15mg 47mg 8%
Vitamin A 43µg 119µg 8%
Polyunsaturated fat 1.342g 0.319g 7%
Starch 12.1g 5%
Vitamin B3 1.08mg 0.305mg 5%
Copper 0.035mg 0.076mg 5%
Vitamin B2 0.015mg 0.086mg 5%
Carbs 14.65g 3.65g 4%
Vitamin B6 0.12mg 0.073mg 4%
Calories 89kcal 25kcal 3%
Fats 2.82g 0.66g 3%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0.086g 2%
Protein 1.65g 2.58g 2%
Vitamin B1 0.015mg 0.044mg 2%
Monounsaturated fat 0.72g 0.049g 2%
Potassium 286mg 369mg 2%
Zinc 0.22mg 0.47mg 2%
Selenium 0.8µg 0.3µg 1%
Phosphorus 59mg 52mg 1%
Fiber 1.3g 1.6g 1%
Net carbs 13.35g 2.05g N/A
Sugar 0.5g 2.05g N/A
Vitamin E 0.42mg 0.43mg 0%
Trans fat 0.105g 0g N/A
Choline 13.4mg 15.3mg 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 Arugula
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
41%
Arugula
Minerals Daily Need Coverage Score
15%
Mashed potato
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.55g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 279mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.491g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.