Mashed potato vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and coconut milk?

Mashed potato is richer in vitamin B6, while coconut milk is higher in manganese, copper, iron, selenium, phosphorus, and magnesium.
Coconut milk's daily need coverage for saturated fat is 103% higher.
Coconut milk has 20 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while coconut milk has 15mg.

We used Fast foods, potato, mashed and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this comparison.

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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

Coconut milk

Contains more CalciumCalcium

+12.5%

Contains more MagnesiumMagnesium	+146.7%
Contains more IronIron	+429%
Contains more CopperCopper	+660%
Contains more ZincZinc	+204.5%
Contains more PhosphorusPhosphorus	+69.5%
Contains less SodiumSodium	-95.1%
Contains more ManganeseManganese	+834.7%
Contains more SeleniumSelenium	+675%

~equal in Potassium ~263mg

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

Coconut milk

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+180%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+42.1%
Contains more Vitamin B6Vitamin B6	+263.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+5800%
Contains more CholineCholine	+57.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+73.3%
Contains more FolateFolate	+77.8%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.577g	21.14g	93%
Manganese	0.098mg	0.916mg	36%
Fats	2.82g	23.84g	32%
Copper	0.035mg	0.266mg	26%
Iron	0.31mg	1.64mg	17%
Sodium	306mg	15mg	13%
Selenium	0.8µg	6.2µg	10%
Calories	89kcal	230kcal	7%
Polyunsaturated fat	1.342g	0.261g	7%
Vitamin B6	0.12mg	0.033mg	7%
Phosphorus	59mg	100mg	6%
Vitamin K	5.9µg	0.1µg	5%
Magnesium	15mg	37mg	5%
Vitamin A	43µg	0µg	5%
Starch	12.1g		5%
Vitamin B5		0.183mg	4%
Zinc	0.22mg	0.67mg	4%
Fiber	1.3g	2.2g	4%
Vitamin B12	0.07µg	0µg	3%
Vitamin C	0mg	2.8mg	3%
Carbs	14.65g	5.54g	3%
Vitamin E	0.42mg	0.15mg	2%
Folate	9µg	16µg	2%
Vitamin B3	1.08mg	0.76mg	2%
Choline	13.4mg	8.5mg	1%
Monounsaturated fat	0.72g	1.014g	1%
Protein	1.65g	2.29g	1%
Vitamin B2	0.015mg	0mg	1%
Vitamin B1	0.015mg	0.026mg	1%
Potassium	286mg	263mg	1%
Net carbs	13.35g	3.34g	N/A
Calcium	18mg	16mg	0%
Sugar	0.5g	3.34g	N/A
Trans fat	0.105g		N/A
Tryptophan		0.027mg	0%
Threonine		0.083mg	0%
Isoleucine		0.09mg	0%
Leucine		0.17mg	0%
Lysine		0.101mg	0%
Methionine		0.043mg	0%
Phenylalanine		0.116mg	0%
Valine		0.139mg	0%
Histidine		0.053mg	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