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  6. Mashed potato vs. Crouton

Mashed potato vs. Crouton — In-Depth Nutrition Comparison

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Differences between mashed potato and crouton

  • Mashed potato contains less selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, fiber, and copper than crouton.
  • Crouton's daily need coverage for selenium is 67% higher.
  • Crouton has a lower glycemic index. The glycemic index of crouton is 72, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Fast foods, potato, mashed and Croutons, plain.

Infographic

Mashed potato vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +130.6%
Contains less SodiumSodium -56.2%
Contains more MagnesiumMagnesium +106.7%
Contains more CalciumCalcium +322.2%
Contains more IronIron +1216.1%
Contains more CopperCopper +365.7%
Contains more ZincZinc +304.5%
Contains more PhosphorusPhosphorus +94.9%
Contains more ManganeseManganese +410.2%
Contains more SeleniumSelenium +4587.5%

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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +361.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4053.3%
Contains more Vitamin B2Vitamin B2 +1713.3%
Contains more Vitamin B3Vitamin B3 +403.6%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mashed potato Crouton DV% diff.
Selenium 0.8µg 37.5µg 67%
Vitamin B1 0.015mg 0.623mg 51%
Iron 0.31mg 4.08mg 47%
Folate 9µg 132µg 31%
Vitamin B3 1.08mg 5.439mg 27%
Protein 1.65g 11.9g 21%
Carbs 14.65g 73.5g 20%
Vitamin B2 0.015mg 0.272mg 20%
Sodium 306mg 698mg 17%
Manganese 0.098mg 0.5mg 17%
Calories 89kcal 407kcal 16%
Fiber 1.3g 5.1g 15%
Copper 0.035mg 0.163mg 14%
Vitamin B5 0.429mg 9%
Phosphorus 59mg 115mg 8%
Vitamin B6 0.12mg 0.026mg 7%
Calcium 18mg 76mg 6%
Zinc 0.22mg 0.89mg 6%
Fats 2.82g 6.6g 6%
Monounsaturated fat 0.72g 3.059g 6%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Potassium 286mg 124mg 5%
Vitamin K 5.9µg 5%
Magnesium 15mg 31mg 4%
Saturated fat 0.577g 1.51g 4%
Vitamin E 0.42mg 3%
Vitamin B12 0.07µg 0µg 3%
Choline 13.4mg 2%
Net carbs 13.35g 68.4g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Polyunsaturated fat 1.342g 1.273g 0%
Tryptophan 0.14mg 0%
Threonine 0.337mg 0%
Isoleucine 0.456mg 0%
Leucine 0.832mg 0%
Lysine 0.278mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.586mg 0%
Valine 0.514mg 0%
Histidine 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1347.6%
Contains more ProteinProtein +621.2%
Contains more FatsFats +134%
Contains more CarbsCarbs +401.7%
Contains more OtherOther +98.4%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +324.9%
~equal in Polyunsaturated fat ~1.273g

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.