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  6. Mashed potato vs. Chard raw

Mashed potato vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and chard raw?

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, magnesium, manganese, vitamin E, and vitamin B2 than mashed potato.
  • Chard raw's daily need coverage for vitamin K is 687% higher.
  • Chard raw has 3 times less vitamin B3 than mashed potato. Mashed potato has 1.08mg of vitamin B3, while chard raw has 0.4mg.
  • Mashed potato has a higher glycemic index (87) than chard raw (32).

We used Fast foods, potato, mashed and Chard, swiss, raw types in this comparison.

Infographic

Mashed potato vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PhosphorusPhosphorus +28.3%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +32.5%
Contains more IronIron +480.6%
Contains more CopperCopper +411.4%
Contains more ZincZinc +63.6%
Contains less SodiumSodium -30.4%
Contains more ManganeseManganese +273.5%
Contains more SeleniumSelenium +12.5%

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.
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +611.6%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin KVitamin K +13967.8%
Contains more FolateFolate +55.6%
Contains more CholineCholine +34.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Chard raw DV% diff.
Vitamin K 5.9µg 830µg 687%
Vitamin C 0mg 30mg 33%
Vitamin A 43µg 306µg 29%
Iron 0.31mg 1.8mg 19%
Copper 0.035mg 0.179mg 16%
Magnesium 15mg 81mg 16%
Manganese 0.098mg 0.366mg 12%
Vitamin E 0.42mg 1.89mg 10%
Polyunsaturated fat 1.342g 0.07g 8%
Vitamin B2 0.015mg 0.09mg 6%
Starch 12.1g 5%
Calories 89kcal 19kcal 4%
Sodium 306mg 213mg 4%
Vitamin B3 1.08mg 0.4mg 4%
Carbs 14.65g 3.74g 4%
Fats 2.82g 0.2g 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin B5 0.172mg 3%
Potassium 286mg 379mg 3%
Calcium 18mg 51mg 3%
Phosphorus 59mg 46mg 2%
Vitamin B1 0.015mg 0.04mg 2%
Monounsaturated fat 0.72g 0.04g 2%
Vitamin B6 0.12mg 0.099mg 2%
Saturated fat 0.577g 0.03g 2%
Choline 13.4mg 18mg 1%
Zinc 0.22mg 0.36mg 1%
Fiber 1.3g 1.6g 1%
Folate 9µg 14µg 1%
Protein 1.65g 1.8g 0%
Net carbs 13.35g 2.14g N/A
Sugar 0.5g 1.1g N/A
Selenium 0.8µg 0.9µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +1310%
Contains more CarbsCarbs +291.7%
Contains more WaterWater +16.4%
Contains more OtherOther +27%
~equal in Protein ~1.8g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +1700%
Contains more Poly. FatPolyunsaturated fat +1817.1%
Contains less Sat. FatSaturated fat -94.8%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.