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  6. Mashed potato vs. Breadfruit

Mashed potato vs. Breadfruit — In-Depth Nutrition Comparison

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How are mashed potato and breadfruit different?

  • Mashed potato has more polyunsaturated fat; however, breadfruit is richer in vitamin C, fiber, vitamin B1, potassium, and copper.
  • Breadfruit covers your daily need for vitamin C, 32% more than mashed potato.
  • Mashed potato has 153 times more sodium than breadfruit. Mashed potato has 306mg of sodium, while breadfruit has 2mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of breadfruit is 62.

Fast foods, potato, mashed and Breadfruit, raw types were used in this article.

Infographic

Mashed potato vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +96.7%
Contains more ManganeseManganese +63.3%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +71.3%
Contains more IronIron +74.2%
Contains more CopperCopper +140%
Contains less SodiumSodium -99.3%
~equal in Calcium ~17mg

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1080%
Contains more CholineCholine +36.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Breadfruit DV% diff.
Vitamin C 0mg 29mg 32%
Fiber 1.3g 4.9g 14%
Sodium 306mg 2mg 13%
Vitamin B5 0.457mg 9%
Polyunsaturated fat 1.342g 0.066g 9%
Vitamin B1 0.015mg 0.11mg 8%
Potassium 286mg 490mg 6%
Vitamin K 5.9µg 0.5µg 5%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Copper 0.035mg 0.084mg 5%
Carbs 14.65g 27.12g 4%
Phosphorus 59mg 30mg 4%
Fats 2.82g 0.23g 4%
Iron 0.31mg 0.54mg 3%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0.048g 2%
Vitamin B6 0.12mg 0.1mg 2%
Monounsaturated fat 0.72g 0.034g 2%
Magnesium 15mg 25mg 2%
Vitamin E 0.42mg 0.1mg 2%
Manganese 0.098mg 0.06mg 2%
Choline 13.4mg 9.8mg 1%
Folate 9µg 14µg 1%
Calories 89kcal 103kcal 1%
Vitamin B3 1.08mg 0.9mg 1%
Protein 1.65g 1.07g 1%
Vitamin B2 0.015mg 0.03mg 1%
Zinc 0.22mg 0.12mg 1%
Net carbs 13.35g 22.22g N/A
Calcium 18mg 17mg 0%
Sugar 0.5g 11g N/A
Selenium 0.8µg 0.6µg 0%
Trans fat 0.105g 0g N/A
Threonine 0.052mg 0%
Isoleucine 0.064mg 0%
Leucine 0.065mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.026mg 0%
Valine 0.047mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +54.2%
Contains more FatsFats +1126.1%
Contains more WaterWater +12.7%
Contains more OtherOther +35.5%
Contains more CarbsCarbs +85.1%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +2017.6%
Contains more Poly. FatPolyunsaturated fat +1933.3%
Contains less Sat. FatSaturated fat -91.7%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.