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  6. Mashed potato vs. Barley

Mashed potato vs. Barley — In-Depth Nutrition Comparison

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Summary of differences between mashed potato and barley

  • Mashed potato has less manganese, selenium, fiber, vitamin B1, copper, iron, phosphorus, magnesium, zinc, and vitamin B3 than barley.
  • Barley covers your daily need for manganese, 80% more than mashed potato.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Fast foods, potato, mashed and Barley, hulled.

Infographic

Mashed potato vs Barley 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%
Barley
Barley
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more MagnesiumMagnesium +786.7%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +58%
Contains more IronIron +1061.3%
Contains more CopperCopper +1322.9%
Contains more ZincZinc +1159.1%
Contains more PhosphorusPhosphorus +347.5%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1882.7%
Contains more SeleniumSelenium +4612.5%

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%
Barley
Barley
7
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% 0.33% 11% 0% 162% 66% 86% 17% 73% 0% 5.5% 14% 0%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +168.2%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin B1Vitamin B1 +4206.7%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +326.3%
Contains more Vitamin B6Vitamin B6 +165%
Contains more FolateFolate +111.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Barley DV% diff.
Manganese 0.098mg 1.943mg 80%
Selenium 0.8µg 37.7µg 67%
Fiber 1.3g 17.3g 64%
Vitamin B1 0.015mg 0.646mg 53%
Copper 0.035mg 0.498mg 51%
Iron 0.31mg 3.6mg 41%
Phosphorus 59mg 264mg 29%
Magnesium 15mg 133mg 28%
Zinc 0.22mg 2.77mg 23%
Protein 1.65g 12.48g 22%
Vitamin B3 1.08mg 4.604mg 22%
Vitamin B2 0.015mg 0.285mg 21%
Carbs 14.65g 73.48g 20%
Vitamin B6 0.12mg 0.318mg 15%
Calories 89kcal 354kcal 13%
Sodium 306mg 12mg 13%
Vitamin B5 0.282mg 6%
Starch 12.1g 5%
Vitamin A 43µg 1µg 5%
Potassium 286mg 452mg 5%
Vitamin K 5.9µg 2.2µg 3%
Folate 9µg 19µg 3%
Vitamin B12 0.07µg 0µg 3%
Polyunsaturated fat 1.342g 1.108g 2%
Calcium 18mg 33mg 2%
Choline 13.4mg 2%
Monounsaturated fat 0.72g 0.295g 1%
Fats 2.82g 2.3g 1%
Vitamin E 0.42mg 0.57mg 1%
Net carbs 13.35g 56.18g N/A
Sugar 0.5g 0.8g N/A
Trans fat 0.105g N/A
Saturated fat 0.577g 0.482g 0%
Tryptophan 0.208mg 0%
Threonine 0.424mg 0%
Isoleucine 0.456mg 0%
Leucine 0.848mg 0%
Lysine 0.465mg 0%
Methionine 0.24mg 0%
Phenylalanine 0.7mg 0%
Valine 0.612mg 0%
Histidine 0.281mg 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

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
Barley
Barley
3
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more FatsFats +22.6%
Contains more WaterWater +743.4%
Contains more ProteinProtein +656.4%
Contains more CarbsCarbs +401.6%
Contains more OtherOther +82.5%

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
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains more Mono. FatMonounsaturated fat +144.1%
Contains more Poly. FatPolyunsaturated fat +21.1%
Contains less Sat. FatSaturated fat -16.5%

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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.