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Mashed potato vs. Black gram — In-Depth Nutrition Comparison

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Important differences between mashed potato and black gram

  • Mashed potato has less copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, vitamin B1, and potassium.
  • Black gram's daily need coverage for copper is 105% more.
  • Mashed potato has a higher glycemic index than black gram.

The food varieties used in the comparison are Fast foods, potato, mashed and Mungo beans, mature seeds, raw.

Infographic

Mashed potato vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +1680%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +243.7%
Contains more IronIron +2341.9%
Contains more CopperCopper +2702.9%
Contains more ZincZinc +1422.7%
Contains more PhosphorusPhosphorus +542.4%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +1458.2%
Contains more SeleniumSelenium +925%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +1593.3%
Contains more Vitamin B3Vitamin B3 +34%
Contains more Vitamin B6Vitamin B6 +134.2%
Contains more FolateFolate +2300%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Black gram DV% diff.
Copper 0.035mg 0.981mg 105%
Iron 0.31mg 7.57mg 91%
Fiber 1.3g 18.3g 68%
Manganese 0.098mg 1.527mg 62%
Magnesium 15mg 267mg 60%
Folate 9µg 216µg 52%
Protein 1.65g 25.21g 47%
Phosphorus 59mg 379mg 46%
Zinc 0.22mg 3.35mg 28%
Vitamin B1 0.015mg 0.273mg 22%
Potassium 286mg 983mg 21%
Vitamin B5 0.906mg 18%
Vitamin B2 0.015mg 0.254mg 18%
Carbs 14.65g 58.99g 15%
Calories 89kcal 341kcal 13%
Selenium 0.8µg 8.2µg 13%
Vitamin B6 0.12mg 0.281mg 12%
Calcium 18mg 138mg 12%
Sodium 306mg 38mg 12%
Starch 12.1g 5%
Vitamin A 43µg 1µg 5%
Vitamin K 5.9µg 5%
Vitamin E 0.42mg 3%
Vitamin B12 0.07µg 0µg 3%
Choline 13.4mg 2%
Monounsaturated fat 0.72g 0.085g 2%
Saturated fat 0.577g 0.114g 2%
Polyunsaturated fat 1.342g 1.071g 2%
Fats 2.82g 1.64g 2%
Vitamin B3 1.08mg 1.447mg 2%
Net carbs 13.35g 40.69g N/A
Sugar 0.5g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +72%
Contains more WaterWater +637.2%
Contains more ProteinProtein +1427.9%
Contains more CarbsCarbs +302.7%
Contains more OtherOther +166.7%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +747.1%
Contains more Poly. FatPolyunsaturated fat +25.3%
Contains less Sat. FatSaturated fat -80.2%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.