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  6. Mashed potato vs. Cutlet

Mashed potato vs. Cutlet — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and cutlet

  • Mashed potato is higher in potassium, yet cutlet is higher in vitamin B3, vitamin E, vitamin B2, vitamin B6, iron, fiber, and zinc.
  • Cutlet covers your daily vitamin B3 needs 158% more than mashed potato.
  • Mashed potato contains 5 times more magnesium than cutlet. While mashed potato contains 15mg of magnesium, cutlet contains only 3mg.
  • The glycemic index of cutlet is lower.

Food varieties used in this article are Fast foods, potato, mashed and WORTHINGTON Multigrain Cutlets, canned, unprepared.

Infographic

Mashed potato vs Cutlet 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%
Cutlet
Cutlet
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +172.4%
Contains more CopperCopper +∞%
Contains less SodiumSodium -17.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +22.2%
Contains more IronIron +448.4%
Contains more ZincZinc +354.5%
~equal in Phosphorus ~56mg

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%
Cutlet
Cutlet
5
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +4207.1%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +8766.7%
Contains more Vitamin B3Vitamin B3 +2334.3%
Contains more Vitamin B6Vitamin B6 +316.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Mashed potato Cutlet DV% diff.
Vitamin B3 1.08mg 26.29mg 158%
Vitamin E 0.42mg 18.09mg 118%
Vitamin B2 0.015mg 1.33mg 101%
Protein 1.65g 23.29g 43%
Vitamin B6 0.12mg 0.5mg 29%
Iron 0.31mg 1.7mg 17%
Fiber 1.3g 4.5g 13%
Zinc 0.22mg 1mg 7%
Vitamin K 5.9µg 5%
Vitamin A 43µg 5%
Starch 12.1g 5%
Potassium 286mg 105mg 5%
Copper 0.035mg 4%
Manganese 0.098mg 4%
Polyunsaturated fat 1.342g 0.8g 4%
Sodium 306mg 371mg 3%
Magnesium 15mg 3mg 3%
Vitamin B1 0.015mg 0.05mg 3%
Vitamin B12 0.07µg 0µg 3%
Folate 9µg 2µg 2%
Choline 13.4mg 2%
Carbs 14.65g 7.3g 2%
Fats 2.82g 1.5g 2%
Saturated fat 0.577g 0.3g 1%
Monounsaturated fat 0.72g 0.2g 1%
Calories 89kcal 117kcal 1%
Selenium 0.8µg 1%
Net carbs 13.35g 2.8g N/A
Calcium 18mg 22mg 0%
Sugar 0.5g 0.2g N/A
Phosphorus 59mg 56mg 0%
Trans fat 0.105g 0g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 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
Cutlet
Cutlet
1
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more FatsFats +88%
Contains more CarbsCarbs +100.7%
Contains more WaterWater +19.4%
Contains more ProteinProtein +1311.5%
~equal in Other ~1.22g

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
Cutlet
Cutlet
1
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +67.8%
Contains less Sat. FatSaturated fat -48%

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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

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.