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Mashed potato vs. Bagel — In-Depth Nutrition Comparison

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What are the differences between mashed potato and bagel?

  • The amount of manganese, selenium, vitamin B1, iron, folate, copper, vitamin B2, vitamin B3, phosphorus, and fiber in bagel is higher than in mashed potato.
  • Bagel's daily need coverage for manganese is 58% more.
  • Bagel has a lower glycemic index (69) than mashed potato (87).

We used Fast foods, potato, mashed and Bagels, wheat types in this article.

Infographic

Mashed potato vs Bagel 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%
Bagel
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more PotassiumPotassium +73.3%
Contains less SodiumSodium -30.3%
Contains more MagnesiumMagnesium +240%
Contains more CalciumCalcium +11.1%
Contains more IronIron +790.3%
Contains more CopperCopper +400%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +140.7%
Contains more ManganeseManganese +1359.2%
Contains more SeleniumSelenium +3487.5%

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%
Bagel
6
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +293.3%
Contains more CholineCholine +36.7%
Contains more Vitamin B1Vitamin B1 +2586.7%
Contains more Vitamin B2Vitamin B2 +1293.3%
Contains more Vitamin B3Vitamin B3 +212%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more FolateFolate +744.4%
~equal in Vitamin C ~0mg
~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
Bagel
3
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more FatsFats +84.3%
Contains more WaterWater +112%
Contains more ProteinProtein +518.2%
Contains more CarbsCarbs +233.7%
Contains more OtherOther +45.2%

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
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +148.3%
Contains more Poly. FatPolyunsaturated fat +43.4%
Contains less Sat. FatSaturated fat -100%

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

All nutrients comparison - raw data values

Nutrient Mashed potato Bagel DV% diff.
Manganese 0.098mg 1.43mg 58%
Selenium 0.8µg 28.7µg 51%
Vitamin B1 0.015mg 0.403mg 32%
Iron 0.31mg 2.76mg 31%
Folate 9µg 76µg 17%
Protein 1.65g 10.2g 17%
Copper 0.035mg 0.175mg 16%
Vitamin B2 0.015mg 0.209mg 15%
Vitamin B3 1.08mg 3.37mg 14%
Phosphorus 59mg 142mg 12%
Carbs 14.65g 48.89g 11%
Fiber 1.3g 4.1g 11%
Magnesium 15mg 51mg 9%
Vitamin B5 0.375mg 8%
Calories 89kcal 250kcal 8%
Zinc 0.22mg 1.1mg 8%
Sodium 306mg 439mg 6%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Potassium 286mg 165mg 4%
Vitamin K 5.9µg 1.5µg 4%
Vitamin B12 0.07µg 0µg 3%
Polyunsaturated fat 1.342g 0.936g 3%
Saturated fat 0.577g 0g 3%
Fats 2.82g 1.53g 2%
Vitamin B6 0.12mg 0.147mg 2%
Choline 13.4mg 9.8mg 1%
Monounsaturated fat 0.72g 0.29g 1%
Vitamin E 0.42mg 0.32mg 1%
Net carbs 13.35g 44.79g N/A
Calcium 18mg 20mg 0%
Sugar 0.5g 6.12g N/A
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 0g 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 Bagel
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
26%
Bagel
Minerals Daily Need Coverage Score
15%
Mashed potato
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 5.62g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 133mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Bagel
Bagel is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.