Mashed potato vs. Egg — In-Depth Nutrition Comparison
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How are mashed potato and eggs different?
- Mashed potato contains less copper, selenium, choline, vitamin B12, vitamin B2, phosphorus, vitamin D, and iron than eggs.
- Eggs cover your daily need for copper, 218% more than mashed potato.
- Mashed potato contains less saturated fat.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of eggs is 0.
Fast foods, potato, mashed and Egg, whole, cooked, hard-boiled types were used in this article.
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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +127% |
| Contains more ManganeseManganese | +276.9% |
| Contains more CalciumCalcium | +177.8% |
| Contains more IronIron | +283.9% |
| Contains more CopperCopper | +5614.3% |
| Contains more ZincZinc | +377.3% |
| Contains more PhosphorusPhosphorus | +191.5% |
| Contains less SodiumSodium | -59.5% |
| Contains more SeleniumSelenium | +3750% |
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.
| Contains more Vitamin B3Vitamin B3 | +1587.5% |
| Contains more Vitamin KVitamin K | +1866.7% |
| Contains more Vitamin AVitamin A | +246.5% |
| Contains more Vitamin EVitamin E | +145.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +340% |
| Contains more Vitamin B2Vitamin B2 | +3320% |
| Contains more Vitamin B12Vitamin B12 | +1485.7% |
| Contains more FolateFolate | +388.9% |
| Contains more CholineCholine | +2092.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.035mg | 2mg | 218% |
| Cholesterol | 0mg | 373mg | 124% |
| Selenium | 0.8µg | 30.8µg | 55% |
| Choline | 13.4mg | 293.8mg | 51% |
| Vitamin B12 | 0.07µg | 1.11µg | 43% |
| Vitamin B2 | 0.015mg | 0.513mg | 38% |
| Vitamin B5 | 1.398mg | 28% | |
| Protein | 1.65g | 12.58g | 22% |
| Phosphorus | 59mg | 172mg | 16% |
| Fats | 2.82g | 10.61g | 12% |
| Vitamin A | 43µg | 149µg | 12% |
| Saturated fat | 0.577g | 3.267g | 12% |
| Iron | 0.31mg | 1.19mg | 11% |
| Vitamin D | 0IU | 87IU | 11% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Folate | 9µg | 44µg | 9% |
| Zinc | 0.22mg | 1.05mg | 8% |
| Monounsaturated fat | 0.72g | 4.077g | 8% |
| Sodium | 306mg | 124mg | 8% |
| Vitamin B3 | 1.08mg | 0.064mg | 6% |
| Fiber | 1.3g | 0g | 5% |
| Carbs | 14.65g | 1.12g | 5% |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 0.3µg | 5% |
| Potassium | 286mg | 126mg | 5% |
| Vitamin E | 0.42mg | 1.03mg | 4% |
| Vitamin B1 | 0.015mg | 0.066mg | 4% |
| Calories | 89kcal | 155kcal | 3% |
| Manganese | 0.098mg | 0.026mg | 3% |
| Calcium | 18mg | 50mg | 3% |
| Magnesium | 15mg | 10mg | 1% |
| Net carbs | 13.35g | 1.12g | N/A |
| Sugar | 0.5g | 1.12g | N/A |
| Vitamin B6 | 0.12mg | 0.121mg | 0% |
| Trans fat | 0.105g | N/A | |
| Polyunsaturated fat | 1.342g | 1.414g | 0% |
| Tryptophan | 0.153mg | 0% | |
| Threonine | 0.604mg | 0% | |
| Isoleucine | 0.686mg | 0% | |
| Leucine | 1.075mg | 0% | |
| Lysine | 0.904mg | 0% | |
| Methionine | 0.392mg | 0% | |
| Phenylalanine | 0.668mg | 0% | |
| Valine | 0.767mg | 0% | |
| Histidine | 0.298mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
| Contains more CarbsCarbs | +1208% |
| Contains more OtherOther | +17.8% |
| Contains more ProteinProtein | +662.4% |
| Contains more FatsFats | +276.2% |
~equal in
Water
~74.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
| Contains less Sat. FatSaturated fat | -82.3% |
| Contains more Mono. FatMonounsaturated fat | +466.3% |
~equal in
Polyunsaturated fat
~1.414g
