Mashed potato vs. Carambola — In-Depth Nutrition Comparison
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How are Mashed potato and Carambola different?
- Mashed potato is higher in Vitamin B6, Phosphorus, and Polyunsaturated fat, however, Carambola is richer in Vitamin C, Copper, and Fiber.
- Daily need coverage for Vitamin C from Carambola is 38% higher.
- Mashed potato contains 153 times more Sodium than Carambola. While Mashed potato contains 306mg of Sodium, Carambola contains only 2mg.
Fast foods, potato, mashed and Carambola, (starfruit), raw are the varieties used in this article.
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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.
Contains
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Calcium
+500%
Contains
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Iron
+287.5%
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Magnesium
+50%
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Phosphorus
+391.7%
Contains
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Potassium
+115%
Contains
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Zinc
+83.3%
Contains
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Manganese
+164.9%
Contains
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Selenium
+33.3%
Contains
less
Sodium
-99.3%
Contains
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Copper
+291.4%
Contains
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Calcium
+500%
Contains
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Iron
+287.5%
Contains
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Magnesium
+50%
Contains
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Phosphorus
+391.7%
Contains
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Potassium
+115%
Contains
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Zinc
+83.3%
Contains
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Manganese
+164.9%
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Selenium
+33.3%
Contains
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Sodium
-99.3%
Contains
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Copper
+291.4%
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
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Vitamin A
+203.3%
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Vitamin E
+180%
Contains
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Vitamin B3
+194.3%
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Vitamin B6
+605.9%
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Vitamin B12
+∞%
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Vitamin K
+∞%
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Vitamin C
+∞%
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Folate
+33.3%
Equal in Vitamin B1 - 0.014
Equal in Vitamin B2 - 0.016
Contains
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Vitamin A
+203.3%
Contains
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Vitamin E
+180%
Contains
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Vitamin B3
+194.3%
Contains
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Vitamin B6
+605.9%
Contains
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Vitamin B12
+∞%
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Vitamin K
+∞%
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Vitamin C
+∞%
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Folate
+33.3%
Equal in Vitamin B1 - 0.014
Equal in Vitamin B2 - 0.016
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+58.7%
Contains
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Fats
+754.5%
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Carbs
+117.7%
Contains
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Other
+142.3%
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Water
+14.8%
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.04 g
Fats:
0.33 g
Carbs:
6.73 g
Water:
91.38 g
Other:
0.52 g
Contains
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Protein
+58.7%
Contains
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Fats
+754.5%
Contains
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Carbs
+117.7%
Contains
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Other
+142.3%
Contains
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Water
+14.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2300%
Contains
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Polyunsaturated fat
+629.3%
Contains
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Saturated Fat
-96.7%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
0.019 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.184 g
Contains
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Monounsaturated Fat
+2300%
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Polyunsaturated fat
+629.3%
Contains
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Saturated Fat
-96.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.35g | 3.93g |
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| Protein | 1.65g | 1.04g |
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| Fats | 2.82g | 0.33g |
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| Carbs | 14.65g | 6.73g |
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| Calories | 89kcal | 31kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0.5g | 3.98g |
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| Fiber | 1.3g | 2.8g |
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| Calcium | 18mg | 3mg |
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| Iron | 0.31mg | 0.08mg |
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| Magnesium | 15mg | 10mg |
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| Phosphorus | 59mg | 12mg |
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| Potassium | 286mg | 133mg |
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| Sodium | 306mg | 2mg |
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| Zinc | 0.22mg | 0.12mg |
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| Copper | 0.035mg | 0.137mg |
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| Manganese | 0.098mg | 0.037mg |
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| Selenium | 0.8µg | 0.6µg |
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| Vitamin A | 185IU | 61IU |
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| Vitamin A RAE | 43µg | 3µg |
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| Vitamin E | 0.42mg | 0.15mg |
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| Vitamin C | 0mg | 34.4mg |
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| Vitamin B1 | 0.015mg | 0.014mg |
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| Vitamin B2 | 0.015mg | 0.016mg |
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| Vitamin B3 | 1.08mg | 0.367mg |
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| Vitamin B5 | 0.391mg |
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| Vitamin B6 | 0.12mg | 0.017mg |
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| Folate | 9µg | 12µg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg | 0µg |
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| Tryptophan | 0.008mg |
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| Threonine | 0.044mg |
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| Isoleucine | 0.044mg |
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| Leucine | 0.077mg |
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| Lysine | 0.077mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.037mg |
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| Valine | 0.05mg |
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| Histidine | 0.008mg |
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| Trans Fat | 0.105g | 0g |
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| Saturated Fat | 0.577g | 0.019g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.72g | 0.03g |
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| Polyunsaturated fat | 1.342g | 0.184g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
15%
9%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 3.48g)
Which food is cheaper?
Mashed potato is cheaper (difference - $1.8)
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food contains less Sodium?
Carambola contains less Sodium (difference - 304mg)
Which food is lower in Saturated Fat?
Carambola is lower in Saturated Fat (difference - 0.558g)
Which food is lower in glycemic index?
Carambola is lower in glycemic index (difference - 42)
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.