Mashed potato vs. Duck meat — In-Depth Nutrition Comparison

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How are mashed potato and duck meat different?

Duck meat has more selenium, iron, vitamin B3, copper, vitamin B2, zinc, phosphorus, and vitamin B1 than mashed potato.
Daily need coverage for saturated fat for duck meat is 45% higher.
Mashed potato has less saturated fat.
Duck meat has a lower glycemic index (0) than mashed potato (87).

Fast foods, potato, mashed and Duck, domesticated, meat, and skin, cooked, roasted are the varieties used in this article.

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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.

Mashed potato

Duck meat

Contains more CalciumCalcium	+63.6%
Contains more PotassiumPotassium	+40.2%
Contains more ManganeseManganese	+415.8%

Contains more IronIron	+771%
Contains more CopperCopper	+548.6%
Contains more ZincZinc	+745.5%
Contains more PhosphorusPhosphorus	+164.4%
Contains less SodiumSodium	-80.7%
Contains more SeleniumSelenium	+2400%

~equal in Magnesium ~16mg

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.

Mashed potato

Duck meat

Contains more Vitamin KVitamin K	+15.7%
Contains more FolateFolate	+50%

Contains more Vitamin AVitamin A	+46.5%
Contains more Vitamin EVitamin E	+66.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+1060%
Contains more Vitamin B2Vitamin B2	+1693.3%
Contains more Vitamin B3Vitamin B3	+346.8%
Contains more Vitamin B6Vitamin B6	+50%
Contains more Vitamin B12Vitamin B12	+328.6%
Contains more CholineCholine	+276.1%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.577g	9.67g	41%
Fats	2.82g	28.35g	39%
Protein	1.65g	18.99g	35%
Selenium	0.8µg	20µg	35%
Monounsaturated fat	0.72g	12.9g	30%
Iron	0.31mg	2.7mg	30%
Cholesterol	0mg	84mg	28%
Vitamin B3	1.08mg	4.825mg	23%
Vitamin B5		1.098mg	22%
Copper	0.035mg	0.227mg	21%
Vitamin B2	0.015mg	0.269mg	20%
Polyunsaturated fat	1.342g	3.65g	15%
Zinc	0.22mg	1.86mg	15%
Phosphorus	59mg	156mg	14%
Vitamin B1	0.015mg	0.174mg	13%
Calories	89kcal	337kcal	12%
Sodium	306mg	59mg	11%
Vitamin B12	0.07µg	0.3µg	10%
Choline	13.4mg	50.4mg	7%
Starch	12.1g		5%
Fiber	1.3g	0g	5%
Carbs	14.65g	0g	5%
Vitamin B6	0.12mg	0.18mg	5%
Manganese	0.098mg	0.019mg	3%
Vitamin A	43µg	63µg	2%
Vitamin E	0.42mg	0.7mg	2%
Potassium	286mg	204mg	2%
Vitamin D	0µg	0.1µg	1%
Calcium	18mg	11mg	1%
Vitamin K	5.9µg	5.1µg	1%
Folate	9µg	6µg	1%
Net carbs	13.35g	0g	N/A
Vitamin D	0IU	3IU	0%
Magnesium	15mg	16mg	0%
Sugar	0.5g	0g	N/A
Trans fat	0.105g		N/A
Tryptophan		0.232mg	0%
Threonine		0.773mg	0%
Isoleucine		0.872mg	0%
Leucine		1.465mg	0%
Lysine		1.486mg	0%
Methionine		0.475mg	0%
Phenylalanine		0.752mg	0%
Valine		0.938mg	0%
Histidine		0.462mg	0%
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