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Mashed potato vs. Caper — In-Depth Nutrition Comparison

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Summary of differences between mashed potato and caper

  • Mashed potato has more vitamin B6, potassium, and phosphorus; however, caper is higher in copper, iron, vitamin K, vitamin B2, and fiber.
  • Caper covers your daily need for sodium, 89% more than mashed potato.
  • Mashed potato has 7 times more potassium than caper. While mashed potato has 286mg of potassium, caper has only 40mg.
  • Mashed potato has less sodium.

These are the specific foods used in this comparison Fast foods, potato, mashed and Capers, canned.

Infographic

Mashed potato vs Caper 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%
Caper
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more PotassiumPotassium +615%
Contains more PhosphorusPhosphorus +490%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +25.6%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +122.2%
Contains more IronIron +438.7%
Contains more CopperCopper +968.6%
Contains more ZincZinc +45.5%
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.
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%
Caper
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B3Vitamin B3 +65.6%
Contains more Vitamin B6Vitamin B6 +421.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +106.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +109.5%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +826.7%
Contains more Vitamin KVitamin K +316.9%
Contains more FolateFolate +155.6%
~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
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more FatsFats +227.9%
Contains more CarbsCarbs +199.6%
Contains more ProteinProtein +43%
Contains more OtherOther +538.1%
~equal in Water ~83.85g

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
Caper
1
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains more Mono. FatMonounsaturated fat +1042.9%
Contains more Poly. FatPolyunsaturated fat +341.4%
Contains less Sat. FatSaturated fat -59.6%

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 Caper
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Caper DV% diff.
Sodium 306mg 2348mg 89%
Copper 0.035mg 0.374mg 38%
Iron 0.31mg 1.67mg 17%
Vitamin K 5.9µg 24.6µg 16%
Vitamin B2 0.015mg 0.139mg 10%
Fiber 1.3g 3.2g 8%
Polyunsaturated fat 1.342g 0.304g 7%
Vitamin B6 0.12mg 0.023mg 7%
Phosphorus 59mg 10mg 7%
Potassium 286mg 40mg 7%
Vitamin C 0mg 4.3mg 5%
Starch 12.1g 5%
Magnesium 15mg 33mg 4%
Vitamin A 43µg 7µg 4%
Folate 9µg 23µg 4%
Vitamin B3 1.08mg 0.652mg 3%
Vitamin E 0.42mg 0.88mg 3%
Calories 89kcal 23kcal 3%
Carbs 14.65g 4.89g 3%
Fats 2.82g 0.86g 3%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0.233g 2%
Monounsaturated fat 0.72g 0.063g 2%
Calcium 18mg 40mg 2%
Choline 13.4mg 6.5mg 1%
Selenium 0.8µg 1.2µg 1%
Vitamin B5 0.027mg 1%
Protein 1.65g 2.36g 1%
Manganese 0.098mg 0.078mg 1%
Zinc 0.22mg 0.32mg 1%
Net carbs 13.35g 1.69g N/A
Sugar 0.5g 0.41g N/A
Vitamin B1 0.015mg 0.018mg 0%
Trans fat 0.105g 0g 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 0.001g 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 Caper
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
13%
Caper
Minerals Daily Need Coverage Score
15%
Mashed potato
56%
Caper

Comparison summary

Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 2042mg)
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.09g)
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 0.344g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Caper
Caper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.