Mashed potato vs. Blackberry — In-Depth Nutrition Comparison
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Differences between mashed potato and blackberries
- Mashed potato has more vitamin B6 and phosphorus, while blackberries have more manganese, vitamin C, fiber, copper, vitamin K, and vitamin E.
- Blackberries' daily need coverage for manganese is 24% higher.
- Blackberries contain 306 times less sodium than mashed potato. Mashed potato contains 306mg of sodium, while blackberries contain 1mg.
- Blackberries have a lower glycemic index. The glycemic index of blackberries is 25, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Fast foods, potato, mashed and Blackberries, raw.
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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 more PotassiumPotassium | +76.5% |
| Contains more PhosphorusPhosphorus | +168.2% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +61.1% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +371.4% |
| Contains more ZincZinc | +140.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +559.2% |
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 more Vitamin AVitamin A | +290.9% |
| Contains more Vitamin B3Vitamin B3 | +67.2% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +57.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +178.6% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin KVitamin K | +235.6% |
| Contains more FolateFolate | +177.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.098mg | 0.646mg | 24% |
| Vitamin C | 0mg | 21mg | 23% |
| Fiber | 1.3g | 5.3g | 16% |
| Copper | 0.035mg | 0.165mg | 14% |
| Sodium | 306mg | 1mg | 13% |
| Vitamin K | 5.9µg | 19.8µg | 12% |
| Vitamin B6 | 0.12mg | 0.03mg | 7% |
| Polyunsaturated fat | 1.342g | 0.28g | 7% |
| Vitamin B5 | 0.276mg | 6% | |
| Phosphorus | 59mg | 22mg | 5% |
| Starch | 12.1g | 0g | 5% |
| Vitamin E | 0.42mg | 1.17mg | 5% |
| Iron | 0.31mg | 0.62mg | 4% |
| Folate | 9µg | 25µg | 4% |
| Potassium | 286mg | 162mg | 4% |
| Fats | 2.82g | 0.49g | 4% |
| Vitamin A | 43µg | 11µg | 4% |
| Vitamin B3 | 1.08mg | 0.646mg | 3% |
| Zinc | 0.22mg | 0.53mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Saturated fat | 0.577g | 0.014g | 3% |
| Fructose | 0.2g | 2.4g | 3% |
| Monounsaturated fat | 0.72g | 0.047g | 2% |
| Carbs | 14.65g | 9.61g | 2% |
| Calories | 89kcal | 43kcal | 2% |
| Choline | 13.4mg | 8.5mg | 1% |
| Selenium | 0.8µg | 0.4µg | 1% |
| Vitamin B2 | 0.015mg | 0.026mg | 1% |
| Protein | 1.65g | 1.39g | 1% |
| Calcium | 18mg | 29mg | 1% |
| Magnesium | 15mg | 20mg | 1% |
| Net carbs | 13.35g | 4.31g | N/A |
| Sugar | 0.5g | 4.88g | N/A |
| Vitamin B1 | 0.015mg | 0.02mg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more ProteinProtein | +18.7% |
| Contains more FatsFats | +475.5% |
| Contains more CarbsCarbs | +52.4% |
| Contains more OtherOther | +250% |
| Contains more WaterWater | +10.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
| Contains more Mono. FatMonounsaturated fat | +1431.9% |
| Contains more Poly. FatPolyunsaturated fat | +379.3% |
| Contains less Sat. FatSaturated fat | -97.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +42.9% |
| Contains more GlucoseGlucose | +1055% |
| Contains more FructoseFructose | +1100% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
