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  6. Mashed potato vs. Caramel

Mashed potato vs. Caramel — In-Depth Nutrition Comparison

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Summary of differences between mashed potato and caramel

  • Mashed potato has more vitamin B3 and fiber; however, caramel is higher in vitamin B2, calcium, vitamin B1,2, phosphorus, vitamin B1, and polyunsaturated fat.
  • Caramel covers your daily need for vitamin B2, 19% more than mashed potato.
  • Mashed potato has less saturated fat.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Fast foods, potato, mashed and Candies, caramels.

Infographic

Mashed potato vs Caramel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +121.4%
Contains more CopperCopper +94.4%
Contains more ManganeseManganese +790.9%
Contains more MagnesiumMagnesium +13.3%
Contains more CalciumCalcium +666.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +93.2%
Contains less SodiumSodium -19.9%
Contains more SeleniumSelenium +125%

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%
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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin B3Vitamin B3 +629.7%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +227.8%
Contains more FolateFolate +125%
Contains more CholineCholine +67.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +586.7%
Contains more Vitamin B2Vitamin B2 +1606.7%
Contains more Vitamin B12Vitamin B12 +328.6%
~equal in Vitamin E ~0.46mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Caramel DV% diff.
Carbs 14.65g 77g 21%
Vitamin B2 0.015mg 0.256mg 19%
Calories 89kcal 382kcal 15%
Polyunsaturated fat 1.342g 3.478g 14%
Calcium 18mg 138mg 12%
Vitamin B5 0.62mg 12%
Vitamin B12 0.07µg 0.3µg 10%
Saturated fat 0.577g 2.476g 9%
Fats 2.82g 8.1g 8%
Phosphorus 59mg 114mg 8%
Vitamin B1 0.015mg 0.103mg 7%
Protein 1.65g 4.6g 6%
Vitamin B3 1.08mg 0.148mg 6%
Fiber 1.3g 0g 5%
Vitamin B6 0.12mg 0.056mg 5%
Starch 12.1g 5%
Manganese 0.098mg 0.011mg 4%
Vitamin K 5.9µg 1.8µg 3%
Sodium 306mg 245mg 3%
Vitamin A 43µg 12µg 3%
Monounsaturated fat 0.72g 1.542g 2%
Cholesterol 0mg 7mg 2%
Selenium 0.8µg 1.8µg 2%
Zinc 0.22mg 0.44mg 2%
Copper 0.035mg 0.018mg 2%
Iron 0.31mg 0.14mg 2%
Potassium 286mg 214mg 2%
Folate 9µg 4µg 1%
Choline 13.4mg 8mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 13.35g 77g N/A
Magnesium 15mg 17mg 0%
Sugar 0.5g 65.5g N/A
Vitamin E 0.42mg 0.46mg 0%
Trans fat 0.105g N/A
Tryptophan 0.06mg 0%
Threonine 0.192mg 0%
Isoleucine 0.258mg 0%
Leucine 0.417mg 0%
Lysine 0.338mg 0%
Methionine 0.107mg 0%
Phenylalanine 0.205mg 0%
Valine 0.285mg 0%
Histidine 0.115mg 0%
Fructose 0.2g 0%
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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 g
Contains more WaterWater +836.7%
Contains more ProteinProtein +178.8%
Contains more FatsFats +187.2%
Contains more CarbsCarbs +425.6%
Contains more OtherOther +42.9%

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
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +114.2%
Contains more Poly. FatPolyunsaturated fat +159.2%

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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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.