Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mashed potato vs. Chives — In-Depth Nutrition Comparison

Compare

A recap on differences between mashed potato and chives

  • Chives are higher than mashed potato in vitamin K, vitamin A, vitamin C, folate, iron, copper, manganese, vitamin B2, and calcium.
  • Chives cover your daily vitamin K needs 172% more than mashed potato.
  • Mashed potato contains 102 times more sodium than chives. While mashed potato contains 306mg of sodium, chives contain only 3mg.
  • The glycemic index of chives is lower.

Food varieties used in this article are Fast foods, potato, mashed and Chives, raw.

Infographic

Mashed potato vs Chives 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%
Chives
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 28% 26% 60% 52% 15% 25% 0.39% 49% 4.9%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +411.1%
Contains more IronIron +416.1%
Contains more CopperCopper +348.6%
Contains more ZincZinc +154.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +280.6%
Contains more SeleniumSelenium +12.5%
~equal in Potassium ~296mg
~equal in Phosphorus ~58mg

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%
Chives
8
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 194% 73% 4.2% 0% 20% 27% 12% 19% 32% 0% 532% 79% 2.8%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +66.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +157.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +407%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin KVitamin K +3505.1%
Contains more FolateFolate +1066.7%
~equal in Vitamin D ~0µg

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
Chives
2
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 g
Contains more FatsFats +286.3%
Contains more CarbsCarbs +236.8%
Contains more OtherOther +26%
Contains more ProteinProtein +98.2%
Contains more WaterWater +13.9%

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
Chives
1
29% 19% 53%
Saturated fat: Sat. Fat 0.146 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.267 g
Contains more Mono. FatMonounsaturated fat +657.9%
Contains more Poly. FatPolyunsaturated fat +402.6%
Contains less Sat. FatSaturated fat -74.7%

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 Chives
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Chives DV% diff.
Vitamin K 5.9µg 212.7µg 172%
Vitamin C 0mg 58.1mg 65%
Folate 9µg 105µg 24%
Vitamin A 43µg 218µg 19%
Iron 0.31mg 1.6mg 16%
Copper 0.035mg 0.157mg 14%
Sodium 306mg 3mg 13%
Manganese 0.098mg 0.373mg 12%
Vitamin B2 0.015mg 0.115mg 8%
Polyunsaturated fat 1.342g 0.267g 7%
Calcium 18mg 92mg 7%
Vitamin B5 0.324mg 6%
Magnesium 15mg 42mg 6%
Fiber 1.3g 2.5g 5%
Starch 12.1g 5%
Vitamin B1 0.015mg 0.078mg 5%
Vitamin B3 1.08mg 0.647mg 3%
Protein 1.65g 3.27g 3%
Vitamin B12 0.07µg 0µg 3%
Calories 89kcal 30kcal 3%
Zinc 0.22mg 0.56mg 3%
Carbs 14.65g 4.35g 3%
Fats 2.82g 0.73g 3%
Saturated fat 0.577g 0.146g 2%
Monounsaturated fat 0.72g 0.095g 2%
Vitamin E 0.42mg 0.21mg 1%
Vitamin B6 0.12mg 0.138mg 1%
Choline 13.4mg 5.2mg 1%
Net carbs 13.35g 1.85g N/A
Potassium 286mg 296mg 0%
Sugar 0.5g 1.85g N/A
Phosphorus 59mg 58mg 0%
Selenium 0.8µg 0.9µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.139mg 0%
Leucine 0.195mg 0%
Lysine 0.163mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.105mg 0%
Valine 0.145mg 0%
Histidine 0.057mg 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

Which food is preferable for your diet?

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

People also compare

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
76%
Chives
Minerals Daily Need Coverage Score
15%
Mashed potato
29%
Chives

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.35g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.4)
Which food contains less Sodium?
Chives
Chives contains less Sodium (difference - 303mg)
Which food is lower in Saturated fat?
Chives
Chives is lower in Saturated fat (difference - 0.431g)
Which food is lower in glycemic index?
Chives
Chives is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Chives
Chives is relatively richer in minerals
Which food is richer in vitamins?
Chives
Chives is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.