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Mashed potato vs. Broth — In-Depth Nutrition Comparison

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How are mashed potato and broth different?

  • Broth has more selenium, vitamin B2, choline, calcium, phosphorus, magnesium, vitamin B12, and iron than mashed potato.
  • Daily need coverage for sodium for broth is 1025% higher.
  • Mashed potato has less saturated fat.
  • Broth has a lower glycemic index (45) than mashed potato (87).

Fast foods, potato, mashed and Soup, chicken broth or bouillon, dry are the varieties used in this article.

Infographic

Mashed potato vs Broth 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%
Broth
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 3114% 20% 153%
Contains more CopperCopper +∞%
Contains more ZincZinc +144.4%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +273.3%
Contains more CalciumCalcium +938.9%
Contains more IronIron +232.3%
Contains more PhosphorusPhosphorus +181.4%
Contains more ManganeseManganese +53.1%
Contains more SeleniumSelenium +3400%
~equal in Potassium ~309mg

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%
Broth
8
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 3.7% 0% 9.2% 0% 25% 99% 46% 36% 23% 38% 0% 24% 63%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +2766.7%
Contains more Vitamin B3Vitamin B3 +127.8%
Contains more Vitamin B12Vitamin B12 +328.6%
Contains more FolateFolate +255.6%
Contains more CholineCholine +755.2%
~equal in Vitamin E ~0.46mg
~equal in Vitamin D ~0µg

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
Broth
4
17% 14% 18% 2% 49%
Protein: 16.66 g
Fats: 13.88 g
Carbs: 18.01 g
Water: 2.27 g
Other: 49.18 g
Contains more WaterWater +3407.5%
Contains more ProteinProtein +909.7%
Contains more FatsFats +392.2%
Contains more CarbsCarbs +22.9%
Contains more OtherOther +3803.2%

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
Broth
2
26% 40% 34%
Saturated fat: Sat. Fat 3.43 g
Monounsaturated fat: Mono. Fat 5.36 g
Polyunsaturated fat: Poly. Fat 4.48 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +644.4%
Contains more Poly. FatPolyunsaturated fat +233.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Broth
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Broth DV% diff.
Sodium 306mg 23875mg 1025%
Selenium 0.8µg 28µg 49%
Vitamin B2 0.015mg 0.43mg 32%
Protein 1.65g 16.66g 30%
Polyunsaturated fat 1.342g 4.48g 21%
Choline 13.4mg 114.6mg 18%
Fats 2.82g 13.88g 17%
Calcium 18mg 187mg 17%
Phosphorus 59mg 166mg 15%
Saturated fat 0.577g 3.43g 13%
Monounsaturated fat 0.72g 5.36g 12%
Vitamin B5 0.6mg 12%
Magnesium 15mg 56mg 10%
Vitamin B12 0.07µg 0.3µg 10%
Calories 89kcal 267kcal 9%
Vitamin B3 1.08mg 2.46mg 9%
Iron 0.31mg 1.03mg 9%
Vitamin B1 0.015mg 0.1mg 7%
Folate 9µg 32µg 6%
Starch 12.1g 5%
Vitamin K 5.9µg 0µg 5%
Vitamin A 43µg 0µg 5%
Fiber 1.3g 0g 5%
Copper 0.035mg 0mg 4%
Cholesterol 0mg 13mg 4%
Manganese 0.098mg 0.15mg 2%
Vitamin B6 0.12mg 0.1mg 2%
Zinc 0.22mg 0.09mg 1%
Potassium 286mg 309mg 1%
Carbs 14.65g 18.01g 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 13.35g 18.01g N/A
Sugar 0.5g 17.36g N/A
Vitamin E 0.42mg 0.46mg 0%
Trans fat 0.105g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Broth
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Mashed potato
28%
Broth
Minerals Daily Need Coverage Score
15%
Mashed potato
352%
Broth

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 16.86g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 23569mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 2.853g)
Which food is lower in glycemic index?
Broth
Broth is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Broth
Broth is relatively richer in minerals
Which food is richer in vitamins?
Broth
Broth is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Broth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171562/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.