Mashed potato vs. Crackers — In-Depth Nutrition Comparison
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How are mashed potato and crackers different?
- Mashed potato contains less vitamin K, iron, vitamin B2, vitamin B1, phosphorus, folate, vitamin B3, and vitamin E than crackers.
- Crackers cover your daily need for vitamin K, 53% more than mashed potato.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of crackers is 63.
Fast foods, potato, mashed and Crackers, standard snack-type, regular types were used in this article.
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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 PotassiumPotassium | +142.4% |
| Contains less SodiumSodium | -57.9% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +566.7% |
| Contains more IronIron | +1200% |
| Contains more CopperCopper | +197.1% |
| Contains more ZincZinc | +122.7% |
| Contains more PhosphorusPhosphorus | +320.3% |
| Contains more ManganeseManganese | +401% |
| Contains more SeleniumSelenium | +737.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +90.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +39.6% |
| Contains more Vitamin EVitamin E | +621.4% |
| Contains more Vitamin B1Vitamin B1 | +2673.3% |
| Contains more Vitamin B2Vitamin B2 | +2940% |
| Contains more Vitamin B3Vitamin B3 | +303% |
| Contains more Vitamin KVitamin K | +1074.6% |
| Contains more FolateFolate | +922.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.342g | 13.137g | 79% |
| Vitamin K | 5.9µg | 69.3µg | 53% |
| Iron | 0.31mg | 4.03mg | 47% |
| Fats | 2.82g | 26.43g | 36% |
| Vitamin B2 | 0.015mg | 0.456mg | 34% |
| Vitamin B1 | 0.015mg | 0.416mg | 33% |
| Phosphorus | 59mg | 248mg | 27% |
| Saturated fat | 0.577g | 5.562g | 23% |
| Folate | 9µg | 92µg | 21% |
| Calories | 89kcal | 510kcal | 21% |
| Vitamin B3 | 1.08mg | 4.352mg | 20% |
| Sodium | 306mg | 726mg | 18% |
| Vitamin E | 0.42mg | 3.03mg | 17% |
| Manganese | 0.098mg | 0.491mg | 17% |
| Carbs | 14.65g | 61.3g | 16% |
| Starch | 12.1g | 49.69g | 15% |
| Monounsaturated fat | 0.72g | 6.553g | 15% |
| Selenium | 0.8µg | 6.7µg | 11% |
| Protein | 1.65g | 6.64g | 10% |
| Calcium | 18mg | 120mg | 10% |
| Copper | 0.035mg | 0.104mg | 8% |
| Vitamin B5 | 0.417mg | 8% | |
| Potassium | 286mg | 118mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin B6 | 0.12mg | 0.063mg | 4% |
| Fiber | 1.3g | 2.3g | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Zinc | 0.22mg | 0.49mg | 2% |
| Choline | 13.4mg | 9.6mg | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Net carbs | 13.35g | 59g | N/A |
| Sugar | 0.5g | 8.18g | N/A |
| Trans fat | 0.105g | 1.076g | N/A |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Fructose | 0.2g | 0.29g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | 1.485g | N/A |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.062g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 1.146g | 11.48g | 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:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
| Contains more WaterWater | +2435.7% |
| Contains more ProteinProtein | +302.4% |
| Contains more FatsFats | +837.2% |
| Contains more CarbsCarbs | +318.4% |
| Contains more OtherOther | +97.6% |
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
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
| Contains less Sat. FatSaturated fat | -89.6% |
| Contains more Mono. FatMonounsaturated fat | +810.1% |
| Contains more Poly. FatPolyunsaturated fat | +878.9% |
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:
49.69 g
Sucrose:
6.95 g
Glucose:
0.47 g
Fructose:
0.29 g
Lactose:
0 g
Maltose:
0.48 g
Galactose:
0 g
| Contains more StarchStarch | +310.7% |
| Contains more SucroseSucrose | +6850% |
| Contains more GlucoseGlucose | +135% |
| Contains more FructoseFructose | +45% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
