Mashed potato vs. Avocado — In-Depth Nutrition Comparison
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What are the main differences between Mashed potato and Avocado?
- Avocado has more Fiber, Folate, Copper, Vitamin K, Vitamin C, Vitamin E , Vitamin B6, and Vitamin B2 than Mashed potato.
- Avocado's daily need coverage for Fiber is 22% higher.
- Avocado has 44 times less Sodium than Mashed potato. Mashed potato has 306mg of Sodium, while Avocado has 7mg.
We used Fast foods, potato, mashed and Avocados, raw, all commercial varieties types in this comparison.
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.
Contains
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Calcium
+50%
Contains
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Phosphorus
+13.5%
Contains
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Selenium
+100%
Contains
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Iron
+77.4%
Contains
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Magnesium
+93.3%
Contains
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Potassium
+69.6%
Contains
less
Sodium
-97.7%
Contains
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Zinc
+190.9%
Contains
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Copper
+442.9%
Contains
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Manganese
+44.9%
Contains
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Calcium
+50%
Contains
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Phosphorus
+13.5%
Contains
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Selenium
+100%
Contains
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Iron
+77.4%
Contains
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Magnesium
+93.3%
Contains
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Potassium
+69.6%
Contains
less
Sodium
-97.7%
Contains
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Zinc
+190.9%
Contains
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Copper
+442.9%
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Manganese
+44.9%
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
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Vitamin A
+26.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+392.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+346.7%
Contains
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Vitamin B2
+766.7%
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Vitamin B3
+60.9%
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Vitamin B6
+114.2%
Contains
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Folate
+800%
Contains
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Vitamin K
+255.9%
Contains
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Vitamin A
+26.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+392.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+346.7%
Contains
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Vitamin B2
+766.7%
Contains
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Vitamin B3
+60.9%
Contains
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Vitamin B6
+114.2%
Contains
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Folate
+800%
Contains
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Vitamin K
+255.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+71.7%
Contains
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Protein
+21.2%
Contains
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Fats
+419.9%
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Other
+25.4%
Equal in Water - 73.23
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Contains
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Carbs
+71.7%
Contains
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Protein
+21.2%
Contains
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Fats
+419.9%
Contains
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Other
+25.4%
Equal in Water - 73.23
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-72.9%
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Monounsaturated Fat
+1261%
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Polyunsaturated fat
+35.3%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
2.126 g
Monounsaturated Fat:
9.799 g
Polyunsaturated fat:
1.816 g
Contains
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Saturated Fat
-72.9%
Contains
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Monounsaturated Fat
+1261%
Contains
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Polyunsaturated fat
+35.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+10900%
Contains
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Sucrose
+66.7%
Contains
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Fructose
+66.7%
Contains
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Glucose
+85%
Contains
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Galactose
+∞%
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
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Contains
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Starch
+10900%
Contains
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Sucrose
+66.7%
Contains
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Fructose
+66.7%
Contains
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Glucose
+85%
Contains
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Galactose
+∞%
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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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 13.35g | 1.83g |
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| Protein | 1.65g | 2g |
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| Fats | 2.82g | 14.66g |
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| Carbs | 14.65g | 8.53g |
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| Calories | 89kcal | 160kcal |
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| Starch | 12.1g | 0.11g |
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| Fructose | 0.2g | 0.12g |
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| Sugar | 0.5g | 0.66g |
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| Fiber | 1.3g | 6.7g |
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| Calcium | 18mg | 12mg |
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| Iron | 0.31mg | 0.55mg |
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| Magnesium | 15mg | 29mg |
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| Phosphorus | 59mg | 52mg |
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| Potassium | 286mg | 485mg |
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| Sodium | 306mg | 7mg |
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| Zinc | 0.22mg | 0.64mg |
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| Copper | 0.035mg | 0.19mg |
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| Manganese | 0.098mg | 0.142mg |
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| Selenium | 0.8µg | 0.4µg |
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| Vitamin A | 185IU | 146IU |
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| Vitamin A RAE | 43µg | 7µg |
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| Vitamin E | 0.42mg | 2.07mg |
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| Vitamin C | 0mg | 10mg |
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| Vitamin B1 | 0.015mg | 0.067mg |
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| Vitamin B2 | 0.015mg | 0.13mg |
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| Vitamin B3 | 1.08mg | 1.738mg |
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| Vitamin B5 | 1.389mg |
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| Vitamin B6 | 0.12mg | 0.257mg |
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| Folate | 9µg | 81µg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg | 21µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.073mg |
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| Isoleucine | 0.084mg |
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| Leucine | 0.143mg |
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| Lysine | 0.132mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.107mg |
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| Histidine | 0.049mg |
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| Trans Fat | 0.105g | 0g |
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| Saturated Fat | 0.577g | 2.126g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.72g | 9.799g |
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| Polyunsaturated fat | 1.342g | 1.816g |
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| Omega-6 - Eicosadienoic acid | 0.001g | 0g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.015g |
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| Omega-3 - ALA | 0.174g | 0.111g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
35%
Minerals Daily Need Coverage Score
15%
21%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated Fat?
Mashed potato is lower in Saturated Fat (difference - 1.549g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 299mg)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 47)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.