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Mashed potato vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between mashed potato and dried fruit

  • Mashed potato contains less vitamin A, copper, iron, vitamin E, potassium, fiber, vitamin B3, and manganese than dried fruit.
  • Dried fruit's daily need coverage for vitamin A is 68% higher.
  • Dried fruit contains 31 times less sodium than mashed potato. Mashed potato contains 306mg of sodium, while dried fruit contains 10mg.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Fast foods, potato, mashed and Apricots, dried, sulfured, uncooked.

Infographic

Mashed potato vs Dried fruit 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +306.3%
Contains more IronIron +758.1%
Contains more CopperCopper +880%
Contains more ZincZinc +77.3%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +139.8%
Contains more SeleniumSelenium +175%

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%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +90.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +318.6%
Contains more Vitamin EVitamin E +931%
Contains more Vitamin B2Vitamin B2 +393.3%
Contains more Vitamin B3Vitamin B3 +139.7%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.015mg
~equal in Choline ~13.9mg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +452.9%
Contains more WaterWater +157.8%
Contains more ProteinProtein +105.5%
Contains more CarbsCarbs +327.6%
Contains more OtherOther +104%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +873%
Contains more Poly. FatPolyunsaturated fat +1713.5%
Contains less Sat. FatSaturated fat -97.1%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +3357.1%
Contains more SucroseSucrose +7790%
Contains more GlucoseGlucose +16440%
Contains more FructoseFructose +6135%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Dried fruit
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat 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 Dried fruit DV% diff.
Copper 0.035mg 0.343mg 34%
Iron 0.31mg 2.66mg 29%
Vitamin E 0.42mg 4.33mg 26%
Potassium 286mg 1162mg 26%
Fiber 1.3g 7.3g 24%
Carbs 14.65g 62.64g 16%
Fructose 0.2g 12.47g 15%
Vitamin A 43µg 180µg 15%
Sodium 306mg 10mg 13%
Vitamin B5 0.516mg 10%
Vitamin B3 1.08mg 2.589mg 9%
Polyunsaturated fat 1.342g 0.074g 8%
Calories 89kcal 241kcal 8%
Manganese 0.098mg 0.235mg 6%
Starch 12.1g 0.35g 5%
Vitamin B2 0.015mg 0.074mg 5%
Fats 2.82g 0.51g 4%
Calcium 18mg 55mg 4%
Magnesium 15mg 32mg 4%
Saturated fat 0.577g 0.017g 3%
Vitamin B12 0.07µg 0µg 3%
Selenium 0.8µg 2.2µg 3%
Protein 1.65g 3.39g 3%
Monounsaturated fat 0.72g 0.074g 2%
Vitamin K 5.9µg 3.1µg 2%
Zinc 0.22mg 0.39mg 2%
Vitamin B6 0.12mg 0.143mg 2%
Phosphorus 59mg 71mg 2%
Vitamin C 0mg 1mg 1%
Net carbs 13.35g 55.34g N/A
Sugar 0.5g 53.44g N/A
Vitamin B1 0.015mg 0.015mg 0%
Folate 9µg 10µg 0%
Trans fat 0.105g N/A
Choline 13.4mg 13.9mg 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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 Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
15%
Mashed potato
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 52.94g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.56g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.