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  6. Mashed potato vs. Celeriac

Mashed potato vs. Celeriac — In-Depth Nutrition Comparison

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Significant differences between mashed potato and celeriac

  • Mashed potato has more polyunsaturated fat; however, celeriac is richer in vitamin K, vitamin C, and phosphorus.
  • Celeriac covers your daily vitamin K needs 29% more than mashed potato.
  • Celeriac has 9 times less polyunsaturated fat than mashed potato. Mashed potato has 1.342g of polyunsaturated fat, while celeriac has 0.148g.
  • Celeriac contains less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of celeriac is 35.

Specific food types used in this comparison are Fast foods, potato, mashed and Celeriac, raw.

Infographic

Mashed potato vs Celeriac 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +138.9%
Contains more IronIron +125.8%
Contains more CopperCopper +100%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +94.9%
Contains less SodiumSodium -67.3%
Contains more ManganeseManganese +61.2%
~equal in Potassium ~300mg

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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B3Vitamin B3 +54.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +48.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +594.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Celeriac DV% diff.
Vitamin K 5.9µg 41µg 29%
Vitamin C 0mg 8mg 9%
Sodium 306mg 100mg 9%
Phosphorus 59mg 115mg 8%
Polyunsaturated fat 1.342g 0.148g 8%
Vitamin B5 0.352mg 7%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Iron 0.31mg 0.7mg 5%
Fats 2.82g 0.3g 4%
Copper 0.035mg 0.07mg 4%
Manganese 0.098mg 0.158mg 3%
Vitamin B6 0.12mg 0.165mg 3%
Vitamin B12 0.07µg 0µg 3%
Calcium 18mg 43mg 3%
Vitamin B2 0.015mg 0.06mg 3%
Vitamin B1 0.015mg 0.05mg 3%
Vitamin B3 1.08mg 0.7mg 2%
Monounsaturated fat 0.72g 0.058g 2%
Calories 89kcal 42kcal 2%
Saturated fat 0.577g 0.079g 2%
Fiber 1.3g 1.8g 2%
Carbs 14.65g 9.2g 2%
Zinc 0.22mg 0.33mg 1%
Magnesium 15mg 20mg 1%
Choline 13.4mg 9mg 1%
Protein 1.65g 1.5g 0%
Net carbs 13.35g 7.4g N/A
Potassium 286mg 300mg 0%
Sugar 0.5g 1.6g N/A
Vitamin E 0.42mg 0.36mg 0%
Selenium 0.8µg 0.7µg 0%
Trans fat 0.105g 0g N/A
Folate 9µg 8µg 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
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more FatsFats +840%
Contains more CarbsCarbs +59.2%
Contains more OtherOther +26%
Contains more WaterWater +10.5%
~equal in Protein ~1.5g

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
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Mono. FatMonounsaturated fat +1141.4%
Contains more Poly. FatPolyunsaturated fat +806.8%
Contains less Sat. FatSaturated fat -86.3%

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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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.