Mashed potato vs. Blueberry — In-Depth Nutrition Comparison
Compare
How are mashed potato and blueberries different?
- Mashed potato is higher in phosphorus, potassium, and vitamin B6; however, blueberries are richer in vitamin K, vitamin C, and manganese.
- Daily need coverage for sodium for mashed potato is 13% higher.
- Mashed potato contains 5 times more phosphorus than blueberries. While mashed potato contains 59mg of phosphorus, blueberries contain only 12mg.
- Blueberries have less sodium.
- Blueberries have a lower glycemic index (53) than mashed potato (87).
Fast foods, potato, mashed and Blueberries, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +271.4% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +391.7% |
| Contains more SeleniumSelenium | +700% |
| Contains more CopperCopper | +62.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +242.9% |
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 | +1333.3% |
| Contains more Vitamin B3Vitamin B3 | +158.4% |
| Contains more Vitamin B6Vitamin B6 | +130.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +123.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +35.7% |
| Contains more Vitamin B1Vitamin B1 | +146.7% |
| Contains more Vitamin B2Vitamin B2 | +173.3% |
| Contains more Vitamin KVitamin K | +227.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 306mg | 1mg | 13% |
| Vitamin C | 0mg | 9.7mg | 11% |
| Vitamin K | 5.9µg | 19.3µg | 11% |
| Manganese | 0.098mg | 0.336mg | 10% |
| Polyunsaturated fat | 1.342g | 0.146g | 8% |
| Phosphorus | 59mg | 12mg | 7% |
| Fructose | 0.2g | 4.97g | 6% |
| Potassium | 286mg | 77mg | 6% |
| Starch | 12.1g | 0.03g | 5% |
| Vitamin B6 | 0.12mg | 0.052mg | 5% |
| Fats | 2.82g | 0.33g | 4% |
| Vitamin B3 | 1.08mg | 0.418mg | 4% |
| Vitamin A | 43µg | 3µg | 4% |
| Fiber | 1.3g | 2.4g | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Protein | 1.65g | 0.74g | 2% |
| Vitamin B2 | 0.015mg | 0.041mg | 2% |
| Saturated fat | 0.577g | 0.028g | 2% |
| Monounsaturated fat | 0.72g | 0.047g | 2% |
| Calories | 89kcal | 57kcal | 2% |
| Vitamin B5 | 0.124mg | 2% | |
| Vitamin B1 | 0.015mg | 0.037mg | 2% |
| Copper | 0.035mg | 0.057mg | 2% |
| Magnesium | 15mg | 6mg | 2% |
| Vitamin E | 0.42mg | 0.57mg | 1% |
| Zinc | 0.22mg | 0.16mg | 1% |
| Folate | 9µg | 6µg | 1% |
| Choline | 13.4mg | 6mg | 1% |
| Calcium | 18mg | 6mg | 1% |
| Selenium | 0.8µg | 0.1µg | 1% |
| Net carbs | 13.35g | 12.09g | N/A |
| Carbs | 14.65g | 14.49g | 0% |
| Iron | 0.31mg | 0.28mg | 0% |
| Sugar | 0.5g | 9.96g | N/A |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.02mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.044mg | 0% | |
| Lysine | 0.013mg | 0% | |
| Methionine | 0.012mg | 0% | |
| Phenylalanine | 0.026mg | 0% | |
| Valine | 0.031mg | 0% | |
| Histidine | 0.011mg | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
0.74 g
Fats:
0.33 g
Carbs:
14.49 g
Water:
84.21 g
Other:
0.23 g
| Contains more ProteinProtein | +123% |
| Contains more FatsFats | +754.5% |
| Contains more OtherOther | +447.8% |
~equal in
Carbs
~14.49g
~equal in
Water
~84.21g
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
0.028 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.146 g
| Contains more Mono. FatMonounsaturated fat | +1431.9% |
| Contains more Poly. FatPolyunsaturated fat | +819.2% |
| Contains less Sat. FatSaturated fat | -95.1% |
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:
0.03 g
Sucrose:
0.11 g
Glucose:
4.88 g
Fructose:
4.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +40233.3% |
| Contains more GlucoseGlucose | +2340% |
| Contains more FructoseFructose | +2385% |
~equal in
Sucrose
~0.11g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
