Mashed potato vs. Coconut oil — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and coconut oil?
- Mashed potato is richer in vitamin B6, phosphorus, potassium, vitamin B3, and fiber, while coconut oil is higher in monounsaturated fat.
- Coconut oil's daily need coverage for saturated fat is 409% higher.
- Mashed potato has a higher glycemic index (87) than coconut oil (0).
We used Fast foods, potato, mashed and Oil, coconut 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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +1700% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +520% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +1000% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +281.8% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +883.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.577g | 82.475g | 372% |
| Fats | 2.82g | 99.06g | 148% |
| Calories | 89kcal | 892kcal | 40% |
| Monounsaturated fat | 0.72g | 6.332g | 14% |
| Sodium | 306mg | 0mg | 13% |
| Vitamin B6 | 0.12mg | 0mg | 9% |
| Phosphorus | 59mg | 0mg | 8% |
| Potassium | 286mg | 0mg | 8% |
| Vitamin B3 | 1.08mg | 0mg | 7% |
| Vitamin A | 43µg | 0µg | 5% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Carbs | 14.65g | 0g | 5% |
| Copper | 0.035mg | 0mg | 4% |
| Manganese | 0.098mg | 0mg | 4% |
| Magnesium | 15mg | 0mg | 4% |
| Vitamin K | 5.9µg | 0.6µg | 4% |
| Iron | 0.31mg | 0.05mg | 3% |
| Protein | 1.65g | 0g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Zinc | 0.22mg | 0.02mg | 2% |
| Folate | 9µg | 0µg | 2% |
| Calcium | 18mg | 1mg | 2% |
| Vitamin E | 0.42mg | 0.11mg | 2% |
| Choline | 13.4mg | 0.3mg | 2% |
| Polyunsaturated fat | 1.342g | 1.702g | 2% |
| Selenium | 0.8µg | 0µg | 1% |
| Vitamin B2 | 0.015mg | 0mg | 1% |
| Vitamin B1 | 0.015mg | 0mg | 1% |
| Net carbs | 13.35g | 0g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Trans fat | 0.105g | 0.028g | N/A |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | 0.019g | N/A |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.146g | 1.676g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +265300% |
| Contains more OtherOther | +38.5% |
| Contains more FatsFats | +3412.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +779.4% |
| Contains more Poly. FatPolyunsaturated fat | +26.8% |
