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Mashed potato vs. Butter — In-Depth Nutrition Comparison

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The main differences between mashed potato and butter

  • Mashed potato is richer in vitamin B6, potassium, vitamin B3, and fiber, yet butter is richer in vitamin A and vitamin E.
  • Daily need coverage for saturated fat for butter is 250% higher.
  • Butter contains less sodium.
  • Butter has a lower glycemic index than mashed potato.

Food types used in this article are Fast foods, potato, mashed and Butter, without salt.

Infographic

Mashed potato vs Butter 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%
Butter
Butter
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +650%
Contains more PotassiumPotassium +1091.7%
Contains more IronIron +1450%
Contains more CopperCopper +118.8%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +145.8%
Contains more ManganeseManganese +2350%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +25%

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%
Butter
Butter
7
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +2471.4%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +1490.7%
Contains more Vitamin EVitamin E +452.4%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B12Vitamin B12 +142.9%
Contains more Vitamin KVitamin K +18.6%
Contains more CholineCholine +40.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Butter DV% diff.
Saturated fat 0.577g 50.489g 227%
Fats 2.82g 81.11g 120%
Cholesterol 0mg 215mg 72%
Vitamin A 43µg 684µg 71%
Monounsaturated fat 0.72g 23.43g 57%
Calories 89kcal 717kcal 31%
Vitamin E 0.42mg 2.32mg 13%
Sodium 306mg 11mg 13%
Polyunsaturated fat 1.342g 3.01g 11%
Vitamin B6 0.12mg 0.003mg 9%
Potassium 286mg 24mg 8%
Vitamin B3 1.08mg 0.042mg 6%
Phosphorus 59mg 24mg 5%
Fiber 1.3g 0g 5%
Carbs 14.65g 0.06g 5%
Starch 12.1g 5%
Vitamin B12 0.07µg 0.17µg 4%
Iron 0.31mg 0.02mg 4%
Manganese 0.098mg 0.004mg 4%
Magnesium 15mg 2mg 3%
Folate 9µg 3µg 2%
Protein 1.65g 0.85g 2%
Vitamin B5 0.11mg 2%
Copper 0.035mg 0.016mg 2%
Vitamin B2 0.015mg 0.034mg 1%
Vitamin B1 0.015mg 0.005mg 1%
Zinc 0.22mg 0.09mg 1%
Vitamin K 5.9µg 7µg 1%
Choline 13.4mg 18.8mg 1%
Calcium 18mg 24mg 1%
Net carbs 13.35g 0.06g N/A
Sugar 0.5g 0.06g N/A
Selenium 0.8µg 1µg 0%
Trans fat 0.105g N/A
Tryptophan 0.012mg 0%
Threonine 0.038mg 0%
Isoleucine 0.051mg 0%
Leucine 0.083mg 0%
Lysine 0.067mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.041mg 0%
Valine 0.057mg 0%
Histidine 0.023mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.315g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 2.166g 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
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +94.1%
Contains more CarbsCarbs +24316.7%
Contains more WaterWater +343.8%
Contains more OtherOther +3050%
Contains more FatsFats +2776.2%

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
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +3154.2%
Contains more Poly. FatPolyunsaturated fat +124.3%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.