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Mashed potato vs. Cloudberry — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and cloudberries?

  • Cloudberries have more vitamin C than mashed potato.
  • Cloudberries' daily need coverage for vitamin C is 176% higher.
  • Cloudberries have 2 times less phosphorus than mashed potato. Mashed potato has 59mg of phosphorus, while cloudberries have 35mg.
  • Mashed potato has a higher glycemic index (87) than cloudberries (44).

We used Fast foods, potato, mashed and Cloudberries, raw (Alaska Native) types in this comparison.

Infographic

Mashed potato vs Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +68.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +125.8%
~equal in Calcium ~18mg

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +366.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg

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% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more FatsFats +252.5%
Contains more CarbsCarbs +70.3%
Contains more ProteinProtein +45.5%
~equal in Water ~87g
~equal in Other ~1.2g

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

All nutrients comparison - raw data values

Nutrient Mashed potato Cloudberry DV% diff.
Vitamin C 0mg 158mg 176%
Sodium 306mg 13%
Vitamin B6 0.12mg 9%
Polyunsaturated fat 1.342g 9%
Potassium 286mg 8%
Fiber 1.3g 5%
Vitamin K 5.9µg 5%
Vitamin A 43µg 5%
Starch 12.1g 5%
Iron 0.31mg 0.7mg 5%
Copper 0.035mg 4%
Manganese 0.098mg 4%
Vitamin B2 0.015mg 0.07mg 4%
Magnesium 15mg 4%
Saturated fat 0.577g 3%
Phosphorus 59mg 35mg 3%
Vitamin E 0.42mg 3%
Fats 2.82g 0.8g 3%
Vitamin B12 0.07µg 3%
Vitamin B1 0.015mg 0.05mg 3%
Choline 13.4mg 2%
Folate 9µg 2%
Monounsaturated fat 0.72g 2%
Calories 89kcal 51kcal 2%
Protein 1.65g 2.4g 2%
Zinc 0.22mg 2%
Carbs 14.65g 8.6g 2%
Vitamin B3 1.08mg 0.9mg 1%
Selenium 0.8µg 1%
Net carbs 13.35g 8.6g N/A
Calcium 18mg 18mg 0%
Sugar 0.5g N/A
Trans fat 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 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 Cloudberry
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
44%
Cloudberry
Minerals Daily Need Coverage Score
15%
Mashed potato
5%
Cloudberry

Comparison summary

Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food is richer in vitamins?
Mashed potato
Mashed potato is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 306mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Cloudberry
Cloudberry is lower in glycemic index (difference - 43)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.