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  6. Mashed potato vs. Dates

Mashed potato vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and dates?

  • Mashed potato is richer in polyunsaturated fat, while dates are higher in fiber, copper, potassium, iron, manganese, and magnesium.
  • Dates' daily need coverage for fiber is 27% higher.
  • Dates have 153 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while dates have 2mg.
  • Mashed potato has a higher glycemic index (87) than dates (42).

We used Fast foods, potato, mashed and Dates, deglet noor types in this comparison.

Infographic

Mashed potato vs Dates 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%
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +186.7%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +129.4%
Contains more IronIron +229%
Contains more CopperCopper +488.6%
Contains more ZincZinc +31.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +167.3%
Contains more SeleniumSelenium +275%
~equal in Phosphorus ~62mg

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%
Dates
Dates
7
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +740%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +118.5%
Contains more CholineCholine +112.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +18%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Dates DV% diff.
Fiber 1.3g 8g 27%
Fructose 0.2g 19.56g 24%
Carbs 14.65g 75.03g 20%
Copper 0.035mg 0.206mg 19%
Sodium 306mg 2mg 13%
Vitamin B5 0.589mg 12%
Potassium 286mg 656mg 11%
Calories 89kcal 282kcal 10%
Iron 0.31mg 1.02mg 9%
Polyunsaturated fat 1.342g 0.019g 9%
Magnesium 15mg 43mg 7%
Manganese 0.098mg 0.262mg 7%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Fats 2.82g 0.39g 4%
Selenium 0.8µg 3µg 4%
Vitamin B2 0.015mg 0.066mg 4%
Folate 9µg 19µg 3%
Vitamin B6 0.12mg 0.165mg 3%
Vitamin K 5.9µg 2.7µg 3%
Vitamin B1 0.015mg 0.052mg 3%
Vitamin B12 0.07µg 0µg 3%
Monounsaturated fat 0.72g 0.036g 2%
Saturated fat 0.577g 0.032g 2%
Calcium 18mg 39mg 2%
Protein 1.65g 2.45g 2%
Vitamin E 0.42mg 0.05mg 2%
Choline 13.4mg 6.3mg 1%
Zinc 0.22mg 0.29mg 1%
Vitamin B3 1.08mg 1.274mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 13.35g 67.03g N/A
Sugar 0.5g 63.35g N/A
Phosphorus 59mg 62mg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 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 0g 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
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more FatsFats +623.1%
Contains more WaterWater +287.8%
Contains more ProteinProtein +48.5%
Contains more CarbsCarbs +412.2%
Contains more OtherOther +27%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +1900%
Contains more Poly. FatPolyunsaturated fat +6963.2%
Contains less Sat. FatSaturated fat -94.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
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
Dates
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +23740%
Contains more GlucoseGlucose +9835%
Contains more FructoseFructose +9680%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.