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Mashed potato vs. Cabbage — In-Depth Nutrition Comparison

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How are Mashed potato and Cabbage different?

  • Mashed potato has more Vitamin B3, however, Cabbage is richer in Vitamin K, Vitamin C, and Folate.
  • Cabbage covers your daily need of Vitamin K 58% more than Mashed potato.
  • Mashed potato has 17 times more Sodium than Cabbage. Mashed potato has 306mg of Sodium, while Cabbage has 18mg.

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

Infographic

Mashed potato vs Cabbage 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 Magnesium +25%
Contains more Phosphorus +126.9%
Contains more Potassium +68.2%
Contains more Zinc +22.2%
Contains more Copper +84.2%
Contains more Selenium +166.7%
Contains more Calcium +122.2%
Contains more Iron +51.6%
Contains less Sodium -94.1%
Contains more Manganese +63.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Magnesium +25%
Contains more Phosphorus +126.9%
Contains more Potassium +68.2%
Contains more Zinc +22.2%
Contains more Copper +84.2%
Contains more Selenium +166.7%
Contains more Calcium +122.2%
Contains more Iron +51.6%
Contains less Sodium -94.1%
Contains more Manganese +63.3%

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 A +88.8%
Contains more Vitamin E +180%
Contains more Vitamin B3 +361.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +306.7%
Contains more Vitamin B2 +166.7%
Contains more Folate +377.8%
Contains more Vitamin K +1188.1%
Equal in Vitamin B6 - 0.124
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin A +88.8%
Contains more Vitamin E +180%
Contains more Vitamin B3 +361.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +306.7%
Contains more Vitamin B2 +166.7%
Contains more Folate +377.8%
Contains more Vitamin K +1188.1%
Equal in Vitamin B6 - 0.124

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.9%
Contains more Fats +2720%
Contains more Carbs +152.6%
Contains more Other +96.9%
Contains more Water +15.8%
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Protein +28.9%
Contains more Fats +2720%
Contains more Carbs +152.6%
Contains more Other +96.9%
Contains more Water +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4135.3%
Contains more Polyunsaturated fat +7794.1%
Contains less Saturated Fat -94.1%
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +4135.3%
Contains more Polyunsaturated fat +7794.1%
Contains less Saturated Fat -94.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +25%
Contains more Glucose +735%
Contains more Fructose +625%
Contains more Maltose +∞%
96%
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
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +25%
Contains more Glucose +735%
Contains more Fructose +625%
Contains more Maltose +∞%

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 Cabbage
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Cabbage Opinion
Net carbs 13.35g 3.3g Mashed potato
Protein 1.65g 1.28g Mashed potato
Fats 2.82g 0.1g Mashed potato
Carbs 14.65g 5.8g Mashed potato
Calories 89kcal 25kcal Mashed potato
Starch 12.1g 0g Mashed potato
Fructose 0.2g 1.45g Cabbage
Sugar 0.5g 3.2g Mashed potato
Fiber 1.3g 2.5g Cabbage
Calcium 18mg 40mg Cabbage
Iron 0.31mg 0.47mg Cabbage
Magnesium 15mg 12mg Mashed potato
Phosphorus 59mg 26mg Mashed potato
Potassium 286mg 170mg Mashed potato
Sodium 306mg 18mg Cabbage
Zinc 0.22mg 0.18mg Mashed potato
Copper 0.035mg 0.019mg Mashed potato
Manganese 0.098mg 0.16mg Cabbage
Selenium 0.8µg 0.3µg Mashed potato
Vitamin A 185IU 98IU Mashed potato
Vitamin A RAE 43µg 5µg Mashed potato
Vitamin E 0.42mg 0.15mg Mashed potato
Vitamin C 0mg 36.6mg Cabbage
Vitamin B1 0.015mg 0.061mg Cabbage
Vitamin B2 0.015mg 0.04mg Cabbage
Vitamin B3 1.08mg 0.234mg Mashed potato
Vitamin B5 0.212mg Cabbage
Vitamin B6 0.12mg 0.124mg Cabbage
Folate 9µg 43µg Cabbage
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg 76µg Cabbage
Tryptophan 0.011mg Cabbage
Threonine 0.035mg Cabbage
Isoleucine 0.03mg Cabbage
Leucine 0.041mg Cabbage
Lysine 0.044mg Cabbage
Methionine 0.012mg Cabbage
Phenylalanine 0.032mg Cabbage
Valine 0.042mg Cabbage
Histidine 0.022mg Cabbage
Trans Fat 0.105g 0g Cabbage
Saturated Fat 0.577g 0.034g Cabbage
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 0.017g Mashed potato
Polyunsaturated fat 1.342g 0.017g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g 0g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cabbage
Minerals Daily Need Coverage Score
15%
Mashed potato
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 2.7g)
Which food is lower in glycemic index?
Mashed potato
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 288mg)
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.543g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.