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  6. Mashed potato vs. Plantain raw

Mashed potato vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and plantain raw?

  • Plantain raw has more vitamin C, vitamin A, vitamin B6, potassium, magnesium, and copper than mashed potato.
  • Plantain raw's daily need coverage for vitamin C is 20% higher.
  • Plantain raw has 77 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while plantain raw has 4mg.
  • Mashed potato has a higher glycemic index (87) than plantain raw (37).

We used Fast foods, potato, mashed and Plantains, raw types in this comparison.

Infographic

Mashed potato vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +500%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +73.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +74.5%
Contains more IronIron +93.5%
Contains more CopperCopper +131.4%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +87.5%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +57.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +742.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30.2%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B6Vitamin B6 +149.2%
Contains more FolateFolate +144.4%
~equal in Vitamin D ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Mashed potato Plantain raw DV% diff.
Vitamin C 0mg 18.4mg 20%
Vitamin B6 0.12mg 0.299mg 14%
Sodium 306mg 4mg 13%
Polyunsaturated fat 1.342g 0.069g 8%
Carbs 14.65g 31.89g 6%
Potassium 286mg 499mg 6%
Vitamin B5 0.26mg 5%
Starch 12.1g 5%
Magnesium 15mg 37mg 5%
Copper 0.035mg 0.081mg 5%
Manganese 0.098mg 4%
Vitamin K 5.9µg 0.7µg 4%
Phosphorus 59mg 34mg 4%
Fiber 1.3g 2.3g 4%
Fats 2.82g 0.37g 4%
Iron 0.31mg 0.6mg 4%
Folate 9µg 22µg 3%
Vitamin B2 0.015mg 0.054mg 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin B1 0.015mg 0.052mg 3%
Saturated fat 0.577g 0.143g 2%
Monounsaturated fat 0.72g 0.032g 2%
Calories 89kcal 122kcal 2%
Vitamin B3 1.08mg 0.686mg 2%
Vitamin E 0.42mg 0.14mg 2%
Calcium 18mg 3mg 2%
Protein 1.65g 1.3g 1%
Selenium 0.8µg 1.5µg 1%
Vitamin A 43µg 56µg 1%
Zinc 0.22mg 0.14mg 1%
Net carbs 13.35g 29.59g N/A
Sugar 0.5g 15g N/A
Trans fat 0.105g 0g N/A
Choline 13.4mg 13.5mg 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +26.9%
Contains more FatsFats +662.2%
Contains more WaterWater +22%
Contains more CarbsCarbs +117.7%
~equal in Other ~1.16g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +2150%
Contains more Poly. FatPolyunsaturated fat +1844.9%
Contains less Sat. FatSaturated fat -75.2%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.