Mashed potato vs. Cashew — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and cashew?
- Cashew has more copper, iron, phosphorus, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin K than mashed potato.
- Cashew's daily need coverage for copper is 240% higher.
- Mashed potato is lower in saturated fat.
- Mashed potato has a higher glycemic index (87) than cashew (25).
We used Fast foods, potato, mashed and Nuts, cashew nuts, raw types in this comparison.
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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 more MagnesiumMagnesium | +1846.7% |
| Contains more CalciumCalcium | +105.6% |
| Contains more PotassiumPotassium | +130.8% |
| Contains more IronIron | +2054.8% |
| Contains more CopperCopper | +6171.4% |
| Contains more ZincZinc | +2527.3% |
| Contains more PhosphorusPhosphorus | +905.1% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +1588.8% |
| Contains more SeleniumSelenium | +2387.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +114.3% |
| Contains more Vitamin B1Vitamin B1 | +2720% |
| Contains more Vitamin B2Vitamin B2 | +286.7% |
| Contains more Vitamin B6Vitamin B6 | +247.5% |
| Contains more Vitamin KVitamin K | +478% |
| Contains more FolateFolate | +177.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more WaterWater | +1431.2% |
| Contains more ProteinProtein | +1004.2% |
| Contains more FatsFats | +1455% |
| Contains more CarbsCarbs | +106.1% |
| Contains more OtherOther | +101.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Mono. FatMonounsaturated fat | +3205.1% |
| Contains more Poly. FatPolyunsaturated fat | +484.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
23.49 g
Sucrose:
5.81 g
Glucose:
0.05 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +300% |
| Contains more StarchStarch | +94.1% |
| Contains more SucroseSucrose | +5710% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.035mg | 2.195mg | 240% |
| Iron | 0.31mg | 6.68mg | 80% |
| Phosphorus | 59mg | 593mg | 76% |
| Manganese | 0.098mg | 1.655mg | 68% |
| Magnesium | 15mg | 292mg | 66% |
| Fats | 2.82g | 43.85g | 63% |
| Monounsaturated fat | 0.72g | 23.797g | 58% |
| Zinc | 0.22mg | 5.78mg | 51% |
| Polyunsaturated fat | 1.342g | 7.845g | 43% |
| Selenium | 0.8µg | 19.9µg | 35% |
| Vitamin B1 | 0.015mg | 0.423mg | 34% |
| Saturated fat | 0.577g | 7.783g | 33% |
| Protein | 1.65g | 18.22g | 33% |
| Vitamin K | 5.9µg | 34.1µg | 24% |
| Calories | 89kcal | 553kcal | 23% |
| Vitamin B6 | 0.12mg | 0.417mg | 23% |
| Vitamin B5 | 0.864mg | 17% | |
| Sodium | 306mg | 12mg | 13% |
| Potassium | 286mg | 660mg | 11% |
| Fiber | 1.3g | 3.3g | 8% |
| Vitamin A | 43µg | 0µg | 5% |
| Starch | 12.1g | 23.49g | 5% |
| Carbs | 14.65g | 30.19g | 5% |
| Folate | 9µg | 25µg | 4% |
| Vitamin B2 | 0.015mg | 0.058mg | 3% |
| Vitamin E | 0.42mg | 0.9mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Choline | 13.4mg | 2% | |
| Calcium | 18mg | 37mg | 2% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 13.35g | 26.89g | N/A |
| Sugar | 0.5g | 5.91g | N/A |
| Vitamin B3 | 1.08mg | 1.062mg | 0% |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.287mg | 0% | |
| Threonine | 0.688mg | 0% | |
| Isoleucine | 0.789mg | 0% | |
| Leucine | 1.472mg | 0% | |
| Lysine | 0.928mg | 0% | |
| Methionine | 0.362mg | 0% | |
| Phenylalanine | 0.951mg | 0% | |
| Valine | 1.094mg | 0% | |
| Histidine | 0.456mg | 0% | |
| Fructose | 0.2g | 0.05g | 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 | 0g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
32%
Minerals Daily Need Coverage Score
15%
200%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 5.41g)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 7.206g)
Which food is cheaper?
Mashed potato is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 294mg)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)