Mashed potato vs. Coleslaw — In-Depth Nutrition Comparison
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What are the main differences between Mashed potato and Coleslaw?
- Mashed potato is richer in Phosphorus, and Vitamin B3, while Coleslaw is higher in Vitamin K, Vitamin C, and Monounsaturated Fat.
- Coleslaw's daily need coverage for Vitamin K is 54% higher.
- Coleslaw has 5 times less Vitamin B3 than Mashed potato. Mashed potato has 1.08mg of Vitamin B3, while Coleslaw has 0.206mg.
- Coleslaw is lower in Sodium.
We used Fast foods, potato, mashed and Fast foods, coleslaw 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 | +87.5% |
| Contains more PotassiumPotassium | +121.7% |
| Contains more IronIron | +40.9% |
| Contains more CopperCopper | +133.3% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +195% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +66.7% |
| Contains less SodiumSodium | -33.7% |
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 | +94.7% |
| Contains more Vitamin B3Vitamin B3 | +424.3% |
| Contains more Vitamin B12Vitamin B12 | +600% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin KVitamin K | +1101.7% |
~equal in
Vitamin D
~µg
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:
0.95 g
Fats:
9.91 g
Carbs:
14.89 g
Water:
73.42 g
Other:
0.83 g
| Contains more ProteinProtein | +73.7% |
| Contains more OtherOther | +51.8% |
| Contains more FatsFats | +251.4% |
~equal in
Carbs
~14.89g
~equal in
Water
~73.42g
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
1.599 g
Monounsaturated Fat:
Mono. Fat
2.671 g
Polyunsaturated fat:
Poly. Fat
5.348 g
| Contains less Sat. FatSaturated Fat | -63.9% |
| Contains more Mono. FatMonounsaturated Fat | +271% |
| Contains more Poly. FatPolyunsaturated fat | +298.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
8.96 g
Glucose:
1.69 g
Fructose:
1.44 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.09 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +8860% |
| Contains more GlucoseGlucose | +745% |
| Contains more FructoseFructose | +620% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 89kcal | 153kcal |
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| Protein | 1.65g | 0.95g |
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| Fats | 2.82g | 9.91g |
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| Vitamin C | 0mg | 14.6mg |
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| Net carbs | 13.35g | 12.99g |
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| Carbs | 14.65g | 14.89g |
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| Cholesterol | 0mg | 4mg |
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| Magnesium | 15mg | 8mg |
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| Calcium | 18mg | 30mg |
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| Potassium | 286mg | 129mg |
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| Iron | 0.31mg | 0.22mg |
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| Sugar | 0.5g | 12.19g |
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| Fiber | 1.3g | 1.9g |
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| Copper | 0.035mg | 0.015mg |
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| Zinc | 0.22mg | 0.14mg |
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| Starch | 12.1g |
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| Phosphorus | 59mg | 20mg |
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| Sodium | 306mg | 203mg |
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| Vitamin A | 185IU | 95IU |
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| Vitamin A | 43µg | 28µg |
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| Vitamin E | 0.42mg | 0.54mg |
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| Manganese | 0.098mg | 0.102mg |
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| Selenium | 0.8µg |
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| Vitamin B1 | 0.015mg | 0.026mg |
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| Vitamin B2 | 0.015mg | 0.02mg |
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| Vitamin B3 | 1.08mg | 0.206mg |
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| Vitamin B5 | 0.246mg |
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| Vitamin B6 | 0.12mg | 0.112mg |
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| Vitamin B12 | 0.07µg | 0.01µg |
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| Vitamin K | 5.9µg | 70.9µg |
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| Folate | 9µg |
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| Trans Fat | 0.105g | 0.037g |
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| Choline | 13.4mg |
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| Saturated Fat | 0.577g | 1.599g |
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| Monounsaturated Fat | 0.72g | 2.671g |
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| Polyunsaturated fat | 1.342g | 5.348g |
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| Fructose | 0.2g | 1.44g |
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| Omega-3 - EPA | 0.001g | 0.006g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Omega-3 - ALA | 0.174g | 0.279g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.001g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.024g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.006g |
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| Omega-6 - Eicosadienoic acid | 0.001g | 0.002g |
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| Omega-6 - Linoleic acid | 1.146g | 4.979g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
15%
9%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 11.69g)
Which food is lower in Saturated Fat?
Mashed potato is lower in Saturated Fat (difference - 1.022g)
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food contains less Sodium?
Coleslaw contains less Sodium (difference - 103mg)
Which food is lower in glycemic index?
Coleslaw is lower in glycemic index (difference - 48)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.