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  6. Mashed potato vs. Dashi

Mashed potato vs. Dashi — In-Depth Nutrition Comparison

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Significant differences between mashed potato and dashi

  • The amount of vitamin K, selenium, vitamin B2, choline, calcium, phosphorus, magnesium, and vitamin B12 in dashi is higher than in mashed potato.
  • Dashi covers your daily vitamin K needs 51% more than mashed potato.
  • Mashed potato contains less sodium.

Specific food types used in this comparison are Fast foods, potato, mashed and Soup, bouillon cubes, and granules, low sodium, dry.

Infographic

Mashed potato vs Dashi 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%
Dashi
Dashi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more CopperCopper +∞%
Contains more ZincZinc +144.4%
Contains less SodiumSodium -71.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +273.3%
Contains more CalciumCalcium +938.9%
Contains more IronIron +232.3%
Contains more PhosphorusPhosphorus +181.4%
Contains more SeleniumSelenium +3350%
~equal in Potassium ~309mg

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%
Dashi
Dashi
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin AVitamin A +72%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +2766.7%
Contains more Vitamin B3Vitamin B3 +127.8%
Contains more Vitamin B12Vitamin B12 +328.6%
Contains more Vitamin KVitamin K +1033.9%
Contains more FolateFolate +133.3%
Contains more CholineCholine +754.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Mashed potato Dashi DV% diff.
Vitamin K 5.9µg 66.9µg 51%
Selenium 0.8µg 27.6µg 49%
Sodium 306mg 1067mg 33%
Vitamin B2 0.015mg 0.43mg 32%
Protein 1.65g 16.7g 30%
Polyunsaturated fat 1.342g 4.485g 21%
Choline 13.4mg 114.5mg 18%
Calories 89kcal 438kcal 17%
Calcium 18mg 187mg 17%
Carbs 14.65g 64.88g 17%
Fats 2.82g 13.89g 17%
Phosphorus 59mg 166mg 15%
Saturated fat 0.577g 3.433g 13%
Monounsaturated fat 0.72g 5.365g 12%
Magnesium 15mg 56mg 10%
Vitamin B12 0.07µg 0.3µg 10%
Vitamin B3 1.08mg 2.46mg 9%
Iron 0.31mg 1.03mg 9%
Vitamin B1 0.015mg 0.1mg 7%
Starch 12.1g 5%
Manganese 0.098mg 4%
Copper 0.035mg 0mg 4%
Fiber 1.3g 0.2g 4%
Cholesterol 0mg 13mg 4%
Folate 9µg 21µg 3%
Vitamin E 0.42mg 0.72mg 2%
Vitamin A 43µg 25µg 2%
Vitamin B6 0.12mg 0.1mg 2%
Vitamin C 0mg 1.1mg 1%
Potassium 286mg 309mg 1%
Zinc 0.22mg 0.09mg 1%
Net carbs 13.35g 64.68g N/A
Sugar 0.5g 14.47g N/A
Trans fat 0.105g 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
Dashi
Dashi
4
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more WaterWater +3361.7%
Contains more ProteinProtein +912.1%
Contains more FatsFats +392.6%
Contains more CarbsCarbs +342.9%
Contains more OtherOther +77%

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
Dashi
Dashi
2
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +645.1%
Contains more Poly. FatPolyunsaturated fat +234.2%

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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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.