Mashed potato vs. Cheese — In-Depth Nutrition Comparison
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How are mashed potato and cheese different?
- Mashed potato contains less calcium, phosphorus, selenium, vitamin B12, vitamin B2, zinc, and vitamin A than cheese.
- Cheese covers your daily need for saturated fat, 91% more than mashed potato.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of cheese is 0.
Fast foods, potato, mashed and Cheese, cheddar types were 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 more PotassiumPotassium | +276.3% |
| Contains more IronIron | +121.4% |
| Contains more CopperCopper | +16.7% |
| Contains less SodiumSodium | -53.1% |
| Contains more ManganeseManganese | +263% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +3844.4% |
| Contains more ZincZinc | +1554.5% |
| Contains more PhosphorusPhosphorus | +671.2% |
| Contains more SeleniumSelenium | +3462.5% |
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 B3Vitamin B3 | +1730.5% |
| Contains more Vitamin B6Vitamin B6 | +81.8% |
| Contains more Vitamin KVitamin K | +145.8% |
| Contains more Vitamin AVitamin A | +667.4% |
| Contains more Vitamin EVitamin E | +69% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +93.3% |
| Contains more Vitamin B2Vitamin B2 | +2753.3% |
| Contains more Vitamin B12Vitamin B12 | +1471.4% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +23.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.577g | 18.867g | 83% |
| Calcium | 18mg | 710mg | 69% |
| Phosphorus | 59mg | 455mg | 57% |
| Selenium | 0.8µg | 28.5µg | 50% |
| Fats | 2.82g | 33.31g | 47% |
| Vitamin B12 | 0.07µg | 1.1µg | 43% |
| Protein | 1.65g | 22.87g | 42% |
| Cholesterol | 0mg | 99mg | 33% |
| Vitamin B2 | 0.015mg | 0.428mg | 32% |
| Vitamin A | 43µg | 330µg | 32% |
| Zinc | 0.22mg | 3.64mg | 31% |
| Monounsaturated fat | 0.72g | 9.246g | 21% |
| Calories | 89kcal | 404kcal | 16% |
| Sodium | 306mg | 653mg | 15% |
| Vitamin B5 | 0.41mg | 8% | |
| Potassium | 286mg | 76mg | 6% |
| Vitamin B3 | 1.08mg | 0.059mg | 6% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Folate | 9µg | 27µg | 5% |
| Vitamin B6 | 0.12mg | 0.066mg | 4% |
| Carbs | 14.65g | 3.09g | 4% |
| Manganese | 0.098mg | 0.027mg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Magnesium | 15mg | 27mg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin K | 5.9µg | 2.4µg | 3% |
| Iron | 0.31mg | 0.14mg | 2% |
| Vitamin E | 0.42mg | 0.71mg | 2% |
| Vitamin B1 | 0.015mg | 0.029mg | 1% |
| Choline | 13.4mg | 16.5mg | 1% |
| Copper | 0.035mg | 0.03mg | 1% |
| Polyunsaturated fat | 1.342g | 1.421g | 1% |
| Net carbs | 13.35g | 3.09g | N/A |
| Sugar | 0.5g | 0.48g | N/A |
| Trans fat | 0.105g | 0.917g | N/A |
| Tryptophan | 0.547mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.206mg | 0% | |
| Leucine | 1.939mg | 0% | |
| Lysine | 1.025mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 1.074mg | 0% | |
| Valine | 1.404mg | 0% | |
| Histidine | 0.547mg | 0% | |
| Fructose | 0.2g | 0g | 0% |
| Omega-3 - EPA | 0.001g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
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:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
| Contains more CarbsCarbs | +374.1% |
| Contains more WaterWater | +115.1% |
| Contains more ProteinProtein | +1286.1% |
| Contains more FatsFats | +1081.2% |
| Contains more OtherOther | +194.4% |
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
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +1184.2% |
~equal in
Polyunsaturated fat
~1.421g
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:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +30% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Maltose
~0g
