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  6. Mashed potato vs. Garden cress

Mashed potato vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between mashed potato and garden cress

  • Mashed potato has less vitamin K, vitamin A, vitamin C, manganese, vitamin B2, folate, copper, iron, and vitamin B6.
  • Garden cress's daily need coverage for vitamin K is 447% more.
  • Mashed potato has 22 times more sodium than garden cress. Mashed potato has 306mg of sodium, while garden cress has 14mg.

The food varieties used in the comparison are Fast foods, potato, mashed and Cress, garden, raw.

Infographic

Mashed potato vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +111.9%
Contains more IronIron +319.4%
Contains more CopperCopper +385.7%
Contains more PhosphorusPhosphorus +28.8%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +464.3%
Contains more SeleniumSelenium +12.5%
~equal in Zinc ~0.23mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +704.7%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +1633.3%
Contains more Vitamin B6Vitamin B6 +105.8%
Contains more Vitamin KVitamin K +9084.7%
Contains more FolateFolate +788.9%
Contains more CholineCholine +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg

All nutrients comparison - raw data values

Nutrient Mashed potato Garden cress DV% diff.
Vitamin K 5.9µg 541.9µg 447%
Vitamin C 0mg 69mg 77%
Vitamin A 43µg 346µg 34%
Manganese 0.098mg 0.553mg 20%
Vitamin B2 0.015mg 0.26mg 19%
Folate 9µg 80µg 18%
Copper 0.035mg 0.17mg 15%
Sodium 306mg 14mg 13%
Iron 0.31mg 1.3mg 12%
Vitamin B6 0.12mg 0.247mg 10%
Potassium 286mg 606mg 9%
Polyunsaturated fat 1.342g 0.228g 7%
Calcium 18mg 81mg 6%
Magnesium 15mg 38mg 5%
Vitamin B5 0.242mg 5%
Starch 12.1g 5%
Vitamin B1 0.015mg 0.08mg 5%
Vitamin B12 0.07µg 0µg 3%
Calories 89kcal 32kcal 3%
Fats 2.82g 0.7g 3%
Carbs 14.65g 5.5g 3%
Saturated fat 0.577g 0.023g 3%
Vitamin E 0.42mg 0.7mg 2%
Protein 1.65g 2.6g 2%
Phosphorus 59mg 76mg 2%
Monounsaturated fat 0.72g 0.239g 1%
Vitamin B3 1.08mg 1mg 1%
Fiber 1.3g 1.1g 1%
Choline 13.4mg 19.5mg 1%
Net carbs 13.35g 4.4g N/A
Sugar 0.5g 4.4g N/A
Zinc 0.22mg 0.23mg 0%
Selenium 0.8µg 0.9µg 0%
Trans fat 0.105g 0g N/A
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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more FatsFats +302.9%
Contains more CarbsCarbs +166.4%
Contains more ProteinProtein +57.6%
Contains more WaterWater +12.3%
Contains more OtherOther +42.9%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +201.3%
Contains more Poly. FatPolyunsaturated fat +488.6%
Contains less Sat. FatSaturated fat -96%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.