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Mashed potato vs. Cumin — In-Depth Nutrition Comparison

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Summary of differences between mashed potato and cumin

  • Mashed potato has less iron, manganese, copper, calcium, magnesium, phosphorus, vitamin B1, potassium, zinc, and fiber than cumin.
  • Cumin covers your daily need for iron, 826% more than mashed potato.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Fast foods, potato, mashed and Spices, cumin seed.

Infographic

Mashed potato vs Cumin 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%
Cumin
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Contains more MagnesiumMagnesium +2340%
Contains more CalciumCalcium +5072.2%
Contains more PotassiumPotassium +525.2%
Contains more IronIron +21306.5%
Contains more CopperCopper +2377.1%
Contains more ZincZinc +2081.8%
Contains more PhosphorusPhosphorus +745.8%
Contains less SodiumSodium -45.1%
Contains more ManganeseManganese +3301%
Contains more SeleniumSelenium +550%

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%
Cumin
9
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 26% 21% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +48.8%
Contains more Vitamin EVitamin E +692.9%
Contains more Vitamin B1Vitamin B1 +4086.7%
Contains more Vitamin B2Vitamin B2 +2080%
Contains more Vitamin B3Vitamin B3 +324%
Contains more Vitamin B6Vitamin B6 +262.5%
Contains more FolateFolate +11.1%
Contains more CholineCholine +84.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin K ~5.4µg

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
Cumin
4
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more WaterWater +887.8%
Contains more ProteinProtein +979.4%
Contains more FatsFats +689.7%
Contains more CarbsCarbs +202%
Contains more OtherOther +504.8%

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
Cumin
2
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Mono. FatMonounsaturated fat +1850%
Contains more Poly. FatPolyunsaturated fat +144.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Cumin
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Cumin DV% diff.
Iron 0.31mg 66.36mg 826%
Manganese 0.098mg 3.333mg 141%
Copper 0.035mg 0.867mg 92%
Calcium 18mg 931mg 91%
Magnesium 15mg 366mg 84%
Phosphorus 59mg 499mg 63%
Vitamin B1 0.015mg 0.628mg 51%
Potassium 286mg 1788mg 44%
Zinc 0.22mg 4.8mg 42%
Fiber 1.3g 10.5g 37%
Monounsaturated fat 0.72g 14.04g 33%
Protein 1.65g 17.81g 32%
Fats 2.82g 22.27g 30%
Vitamin B2 0.015mg 0.327mg 24%
Vitamin B6 0.12mg 0.435mg 24%
Vitamin B3 1.08mg 4.579mg 22%
Vitamin E 0.42mg 3.33mg 19%
Calories 89kcal 375kcal 14%
Polyunsaturated fat 1.342g 3.279g 13%
Carbs 14.65g 44.24g 10%
Vitamin C 0mg 7.7mg 9%
Selenium 0.8µg 5.2µg 8%
Sodium 306mg 168mg 6%
Starch 12.1g 5%
Saturated fat 0.577g 1.535g 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin A 43µg 64µg 2%
Choline 13.4mg 24.7mg 2%
Net carbs 13.35g 33.74g N/A
Sugar 0.5g 2.25g N/A
Vitamin K 5.9µg 5.4µg 0%
Trans fat 0.105g N/A
Folate 9µg 10µg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Cumin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Mashed potato
44%
Cumin
Minerals Daily Need Coverage Score
15%
Mashed potato
431%
Cumin

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.958g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $4)
Which food contains less Sodium?
Cumin
Cumin contains less Sodium (difference - 138mg)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.