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Mashed potato vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and mozzarella?

  • Mozzarella has more calcium, phosphorus, vitamin B12, selenium, zinc, vitamin B2, and vitamin A than mashed potato.
  • Mozzarella's daily need coverage for calcium is 71% higher.
  • Mozzarella has 19 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while mozzarella has 16mg.
  • Mashed potato has a higher glycemic index (87) than mozzarella (27).

We used Fast foods, potato, mashed and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Mashed potato vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +201.1%
Contains more IronIron +24%
Contains more CopperCopper +29.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +3961.1%
Contains more ZincZinc +1322.7%
Contains more PhosphorusPhosphorus +788.1%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +1862.5%

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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B3Vitamin B3 +800%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +227.8%
Contains more Vitamin AVitamin A +218.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +2166.7%
Contains more Vitamin B12Vitamin B12 +1214.3%
Contains more CholineCholine +37.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg
~equal in Folate ~9µg

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +372.6%
Contains more WaterWater +59.6%
Contains more ProteinProtein +1566.7%
Contains more FatsFats +506.4%
Contains more OtherOther +90.5%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Poly. FatPolyunsaturated fat +163.7%
Contains more Mono. FatMonounsaturated fat +572.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Mozzarella
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Mozzarella DV% diff.
Calcium 18mg 731mg 71%
Phosphorus 59mg 524mg 66%
Protein 1.65g 27.5g 52%
Saturated fat 0.577g 10.867g 47%
Vitamin B12 0.07µg 0.92µg 35%
Selenium 0.8µg 15.7µg 27%
Zinc 0.22mg 3.13mg 26%
Vitamin B2 0.015mg 0.34mg 25%
Fats 2.82g 17.1g 22%
Cholesterol 0mg 54mg 18%
Sodium 306mg 16mg 13%
Calories 89kcal 280kcal 10%
Monounsaturated fat 0.72g 4.844g 10%
Vitamin A 43µg 137µg 10%
Vitamin B3 1.08mg 0.12mg 6%
Potassium 286mg 95mg 6%
Polyunsaturated fat 1.342g 0.509g 6%
Starch 12.1g 5%
Fiber 1.3g 0g 5%
Carbs 14.65g 3.1g 4%
Manganese 0.098mg 4%
Vitamin K 5.9µg 1.8µg 3%
Magnesium 15mg 26mg 3%
Vitamin B6 0.12mg 0.08mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Vitamin E 0.42mg 0.15mg 2%
Copper 0.035mg 0.027mg 1%
Choline 13.4mg 18.4mg 1%
Iron 0.31mg 0.25mg 1%
Net carbs 13.35g 3.1g N/A
Sugar 0.5g 1.23g N/A
Vitamin B1 0.015mg 0.02mg 0%
Folate 9µg 9µg 0%
Trans fat 0.105g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Mozzarella
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Mashed potato
23%
Mozzarella
Minerals Daily Need Coverage Score
15%
Mashed potato
66%
Mozzarella

Comparison summary

Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 290mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 60)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 10.29g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.