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  6. Mashed potato vs. Beetroot

Mashed potato vs. Beetroot — In-Depth Nutrition Comparison

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How are mashed potato and beetroot different?

  • Beetroot has more folate, manganese, iron, fiber, and vitamin C than mashed potato.
  • Daily need coverage for folate for beetroot is 25% higher.
  • Mashed potato contains 4 times more sodium than beetroot. While mashed potato contains 306mg of sodium, beetroot contains only 78mg.
  • Beetroot has a lower glycemic index (64) than mashed potato (87).

Fast foods, potato, mashed and Beets, raw are the varieties used in this article.

Infographic

Mashed potato vs Beetroot 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +12.5%
Contains more PhosphorusPhosphorus +47.5%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +158.1%
Contains more CopperCopper +114.3%
Contains more ZincZinc +59.1%
Contains less SodiumSodium -74.5%
Contains more ManganeseManganese +235.7%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B3Vitamin B3 +223.4%
Contains more Vitamin B6Vitamin B6 +79.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2850%
Contains more CholineCholine +123.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more FolateFolate +1111.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Beetroot DV% diff.
Folate 9µg 109µg 25%
Sodium 306mg 78mg 10%
Manganese 0.098mg 0.329mg 10%
Polyunsaturated fat 1.342g 0.06g 9%
Iron 0.31mg 0.8mg 6%
Fiber 1.3g 2.8g 6%
Vitamin B3 1.08mg 0.334mg 5%
Vitamin C 0mg 4.9mg 5%
Vitamin K 5.9µg 0.2µg 5%
Vitamin A 43µg 2µg 5%
Starch 12.1g 5%
Fats 2.82g 0.17g 4%
Copper 0.035mg 0.075mg 4%
Vitamin B6 0.12mg 0.067mg 4%
Vitamin E 0.42mg 0.04mg 3%
Vitamin B5 0.155mg 3%
Phosphorus 59mg 40mg 3%
Saturated fat 0.577g 0.027g 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin B2 0.015mg 0.04mg 2%
Monounsaturated fat 0.72g 0.032g 2%
Calories 89kcal 43kcal 2%
Carbs 14.65g 9.56g 2%
Magnesium 15mg 23mg 2%
Vitamin B1 0.015mg 0.031mg 1%
Zinc 0.22mg 0.35mg 1%
Potassium 286mg 325mg 1%
Choline 13.4mg 6mg 1%
Protein 1.65g 1.61g 0%
Net carbs 13.35g 6.76g N/A
Calcium 18mg 16mg 0%
Sugar 0.5g 6.76g N/A
Selenium 0.8µg 0.7µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +1558.8%
Contains more CarbsCarbs +53.2%
Contains more OtherOther +16.7%
~equal in Protein ~1.61g
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +2150%
Contains more Poly. FatPolyunsaturated fat +2136.7%
Contains less Sat. FatSaturated fat -95.3%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.