Mashed potato vs. Chicken meat — In-Depth Nutrition Comparison

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How are mashed potato and chicken meat different?

Mashed potato contains less vitamin B3, selenium, vitamin B6, phosphorus, zinc, iron, and vitamin B2 than chicken meat.
Chicken meat covers your daily need for vitamin B3, 46% more than mashed potato.
Mashed potato has 4 times more sodium than chicken meat. Mashed potato has 306mg of sodium, while chicken meat has 82mg.
Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of chicken meat is 0.

Fast foods, potato, mashed and Chicken, broilers or fryers, meat, and skin, cooked, roasted 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.

Mashed potato

Chicken meat

Contains more CalciumCalcium	+20%
Contains more PotassiumPotassium	+28.3%
Contains more ManganeseManganese	+390%

Contains more MagnesiumMagnesium	+53.3%
Contains more IronIron	+306.5%
Contains more CopperCopper	+88.6%
Contains more ZincZinc	+781.8%
Contains more PhosphorusPhosphorus	+208.5%
Contains less SodiumSodium	-73.2%
Contains more SeleniumSelenium	+2887.5%

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.

Mashed potato

Chicken meat

Contains more Vitamin EVitamin E	+55.6%
Contains more Vitamin KVitamin K	+145.8%
Contains more FolateFolate	+80%

Contains more Vitamin AVitamin A	+11.6%
Contains more Vitamin B1Vitamin B1	+320%
Contains more Vitamin B2Vitamin B2	+1020%
Contains more Vitamin B3Vitamin B3	+685.8%
Contains more Vitamin B6Vitamin B6	+233.3%
Contains more Vitamin B12Vitamin B12	+328.6%
Contains more CholineCholine	+391.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Protein	1.65g	27.3g	51%
Vitamin B3	1.08mg	8.487mg	46%
Selenium	0.8µg	23.9µg	42%
Cholesterol	0mg	88mg	29%
Vitamin B6	0.12mg	0.4mg	22%
Vitamin B5		1.03mg	21%
Phosphorus	59mg	182mg	18%
Fats	2.82g	13.6g	17%
Zinc	0.22mg	1.94mg	16%
Saturated fat	0.577g	3.79g	15%
Iron	0.31mg	1.26mg	12%
Monounsaturated fat	0.72g	5.34g	12%
Vitamin B2	0.015mg	0.168mg	12%
Polyunsaturated fat	1.342g	2.97g	11%
Choline	13.4mg	65.9mg	10%
Sodium	306mg	82mg	10%
Vitamin B12	0.07µg	0.3µg	10%
Calories	89kcal	239kcal	8%
Fiber	1.3g	0g	5%
Starch	12.1g		5%
Carbs	14.65g	0g	5%
Vitamin B1	0.015mg	0.063mg	4%
Manganese	0.098mg	0.02mg	3%
Copper	0.035mg	0.066mg	3%
Vitamin K	5.9µg	2.4µg	3%
Magnesium	15mg	23mg	2%
Potassium	286mg	223mg	2%
Vitamin A	43µg	48µg	1%
Vitamin E	0.42mg	0.27mg	1%
Folate	9µg	5µg	1%
Net carbs	13.35g	0g	N/A
Vitamin D	0IU	2IU	0%
Calcium	18mg	15mg	0%
Sugar	0.5g	0g	N/A
Trans fat	0.105g		N/A
Tryptophan		0.305mg	0%
Threonine		1.128mg	0%
Isoleucine		1.362mg	0%
Leucine		1.986mg	0%
Lysine		2.223mg	0%
Methionine		0.726mg	0%
Phenylalanine		1.061mg	0%
Valine		1.325mg	0%
Histidine		0.802mg	0%
Fructose	0.2g		0%
Omega-3 - EPA	0.001g	0.01g	N/A
Omega-3 - DHA	0g	0.04g	N/A
Omega-3 - ALA	0.174g		N/A
Omega-3 - DPA	0.001g	0.02g	N/A
Omega-6 - Eicosadienoic acid	0.001g		N/A
Omega-6 - Linoleic acid	1.146g		N/A