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  6. Mashed potato vs. Wheat Bread

Mashed potato vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between mashed potato and wheat Bread

  • Wheat Bread is richer than mashed potato in selenium, manganese, iron, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, copper, and calcium.
  • Daily need coverage for selenium for wheat Bread is 59% higher.
  • Wheat Bread has a lower glycemic index than mashed potato.

Food types used in this article are Fast foods, potato, mashed and Bread, wheat, toasted.

Infographic

Mashed potato vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +28.3%
Contains less SodiumSodium -49.1%
Contains more MagnesiumMagnesium +293.3%
Contains more CalciumCalcium +816.7%
Contains more IronIron +1219.4%
Contains more CopperCopper +465.7%
Contains more ZincZinc +568.2%
Contains more PhosphorusPhosphorus +218.6%
Contains more ManganeseManganese +1305.1%
Contains more SeleniumSelenium +4075%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2826.7%
Contains more Vitamin B2Vitamin B2 +2446.7%
Contains more Vitamin B3Vitamin B3 +478.7%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more FolateFolate +855.6%
Contains more CholineCholine +64.9%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~5.7µg

All nutrients comparison - raw data values

Nutrient Mashed potato Wheat Bread DV% diff.
Selenium 0.8µg 33.4µg 59%
Manganese 0.098mg 1.377mg 56%
Iron 0.31mg 4.09mg 47%
Vitamin B1 0.015mg 0.439mg 35%
Vitamin B3 1.08mg 6.25mg 32%
Vitamin B2 0.015mg 0.382mg 28%
Protein 1.65g 12.96g 23%
Folate 9µg 86µg 19%
Phosphorus 59mg 188mg 18%
Copper 0.035mg 0.198mg 18%
Calcium 18mg 165mg 15%
Carbs 14.65g 55.77g 14%
Fiber 1.3g 4.7g 14%
Sodium 306mg 601mg 13%
Zinc 0.22mg 1.47mg 11%
Calories 89kcal 313kcal 11%
Magnesium 15mg 59mg 10%
Vitamin B5 0.456mg 9%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Polyunsaturated fat 1.342g 1.72g 3%
Vitamin B6 0.12mg 0.153mg 3%
Vitamin B12 0.07µg 0µg 3%
Fats 2.82g 4.27g 2%
Potassium 286mg 223mg 2%
Saturated fat 0.577g 0.989g 2%
Choline 13.4mg 22.1mg 2%
Monounsaturated fat 0.72g 1.019g 1%
Vitamin E 0.42mg 0.24mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 13.35g 51.07g N/A
Sugar 0.5g 6.42g N/A
Vitamin K 5.9µg 5.7µg 0%
Trans fat 0.105g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.161g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +228.6%
Contains more ProteinProtein +685.5%
Contains more FatsFats +51.4%
Contains more CarbsCarbs +280.7%
Contains more OtherOther +119.8%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -41.7%
Contains more Mono. FatMonounsaturated fat +41.5%
Contains more Poly. FatPolyunsaturated fat +28.2%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.