Mashed potato vs. Brown sugar — In-Depth Nutrition Comparison
Compare
Summary of differences between mashed potato and brown sugar
- Mashed potato has more phosphorus, vitamin B6, vitamin B3, fiber, and polyunsaturated fat; however, brown sugar is higher in calcium.
- Mashed potato covers your daily need for sodium, 12% more than brown sugar.
- Brown sugar has less sodium.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Fast foods, potato, mashed and Sugars, brown.
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 | +66.7% |
| Contains more PotassiumPotassium | +115% |
| Contains more ZincZinc | +633.3% |
| Contains more PhosphorusPhosphorus | +1375% |
| Contains more ManganeseManganese | +53.1% |
| Contains more CalciumCalcium | +361.1% |
| Contains more IronIron | +129% |
| Contains more CopperCopper | +34.3% |
| Contains less SodiumSodium | -90.8% |
| Contains more SeleniumSelenium | +50% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +881.8% |
| Contains more Vitamin B6Vitamin B6 | +192.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +800% |
| Contains more CholineCholine | +482.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 14.65g | 98.09g | 28% |
| Calories | 89kcal | 380kcal | 15% |
| Sodium | 306mg | 28mg | 12% |
| Polyunsaturated fat | 1.342g | 0g | 9% |
| Phosphorus | 59mg | 4mg | 8% |
| Calcium | 18mg | 83mg | 7% |
| Vitamin B3 | 1.08mg | 0.11mg | 6% |
| Vitamin B6 | 0.12mg | 0.041mg | 6% |
| Iron | 0.31mg | 0.71mg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 0µg | 5% |
| Potassium | 286mg | 133mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Fiber | 1.3g | 0g | 5% |
| Fats | 2.82g | 0g | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Saturated fat | 0.577g | 0g | 3% |
| Vitamin E | 0.42mg | 0mg | 3% |
| Protein | 1.65g | 0.12g | 3% |
| Vitamin B5 | 0.132mg | 3% | |
| Monounsaturated fat | 0.72g | 0g | 2% |
| Choline | 13.4mg | 2.3mg | 2% |
| Folate | 9µg | 1µg | 2% |
| Zinc | 0.22mg | 0.03mg | 2% |
| Fructose | 0.2g | 1.11g | 1% |
| Selenium | 0.8µg | 1.2µg | 1% |
| Vitamin B2 | 0.015mg | 0mg | 1% |
| Vitamin B1 | 0.015mg | 0mg | 1% |
| Manganese | 0.098mg | 0.064mg | 1% |
| Copper | 0.035mg | 0.047mg | 1% |
| Magnesium | 15mg | 9mg | 1% |
| Net carbs | 13.35g | 98.09g | N/A |
| Sugar | 0.5g | 97.02g | N/A |
| Trans fat | 0.105g | 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:
0.12 g
Fats:
0 g
Carbs:
98.09 g
Water:
1.34 g
Other:
0.45 g
| Contains more ProteinProtein | +1275% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +5841.8% |
| Contains more OtherOther | +180% |
| Contains more CarbsCarbs | +569.6% |
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:
94.56 g
Glucose:
1.35 g
Fructose:
1.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +94460% |
| Contains more GlucoseGlucose | +575% |
| Contains more FructoseFructose | +455% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
