Mashed potato vs. Currant — In-Depth Nutrition Comparison
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Summary of differences between mashed potato and currants
- Mashed potato has more vitamin B3 and polyunsaturated fat; however, currants are higher in vitamin C, fiber, iron, and copper.
- Currants cover your daily need for vitamin C, 46% more than mashed potato.
- Mashed potato has 306 times more sodium than currants. While mashed potato has 306mg of sodium, currants have only 1mg.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Fast foods, potato, mashed and Currants, red, and white, raw.
Infographic
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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 MagnesiumMagnesium | +15.4% |
| Contains more PhosphorusPhosphorus | +34.1% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more CalciumCalcium | +83.3% |
| Contains more IronIron | +222.6% |
| Contains more CopperCopper | +205.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +89.8% |
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 | +2050% |
| Contains more Vitamin EVitamin E | +320% |
| Contains more Vitamin B3Vitamin B3 | +980% |
| Contains more Vitamin B6Vitamin B6 | +71.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +76.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin KVitamin K | +86.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 41mg | 46% |
| Sodium | 306mg | 1mg | 13% |
| Fiber | 1.3g | 4.3g | 12% |
| Iron | 0.31mg | 1mg | 9% |
| Polyunsaturated fat | 1.342g | 0.088g | 8% |
| Copper | 0.035mg | 0.107mg | 8% |
| Vitamin B3 | 1.08mg | 0.1mg | 6% |
| Vitamin A | 43µg | 2µg | 5% |
| Starch | 12.1g | 5% | |
| Fats | 2.82g | 0.2g | 4% |
| Fructose | 0.2g | 3.53g | 4% |
| Vitamin K | 5.9µg | 11µg | 4% |
| Vitamin B6 | 0.12mg | 0.07mg | 4% |
| Manganese | 0.098mg | 0.186mg | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin B2 | 0.015mg | 0.05mg | 3% |
| Saturated fat | 0.577g | 0.017g | 3% |
| Monounsaturated fat | 0.72g | 0.028g | 2% |
| Vitamin E | 0.42mg | 0.1mg | 2% |
| Phosphorus | 59mg | 44mg | 2% |
| Vitamin B1 | 0.015mg | 0.04mg | 2% |
| Calcium | 18mg | 33mg | 2% |
| Calories | 89kcal | 56kcal | 2% |
| Protein | 1.65g | 1.4g | 1% |
| Vitamin B5 | 0.064mg | 1% | |
| Choline | 13.4mg | 7.6mg | 1% |
| Carbs | 14.65g | 13.8g | 0% |
| Net carbs | 13.35g | 9.5g | N/A |
| Magnesium | 15mg | 13mg | 0% |
| Potassium | 286mg | 275mg | 0% |
| Sugar | 0.5g | 7.37g | N/A |
| Zinc | 0.22mg | 0.23mg | 0% |
| Selenium | 0.8µg | 0.6µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Folate | 9µg | 8µg | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
| Contains more ProteinProtein | +17.9% |
| Contains more FatsFats | +1310% |
| Contains more OtherOther | +93.8% |
~equal in
Carbs
~13.8g
~equal in
Water
~83.95g
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
0.017 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains more Mono. FatMonounsaturated fat | +2471.4% |
| Contains more Poly. FatPolyunsaturated fat | +1425% |
| Contains less Sat. FatSaturated fat | -97.1% |
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:
0 g
Sucrose:
0.61 g
Glucose:
3.22 g
Fructose:
3.53 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +510% |
| Contains more GlucoseGlucose | +1510% |
| Contains more FructoseFructose | +1665% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
