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Mashed potato vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between Mashed potato and Egg white

  • Mashed potato has more Vitamin B6, Phosphorus, Vitamin B3, Fiber, and Polyunsaturated fat, however, Egg white is higher in Selenium, and Vitamin B2.
  • Egg white covers your daily need of Selenium 35% more than Mashed potato.
  • Egg white has less Sodium.

These are the specific foods used in this comparison Fast foods, potato, mashed and Egg, white, raw, fresh.

Infographic

Mashed potato vs Egg white 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.
Contains more Calcium +157.1%
Contains more Iron +287.5%
Contains more Magnesium +36.4%
Contains more Phosphorus +293.3%
Contains more Potassium +75.5%
Contains more Zinc +633.3%
Contains more Copper +52.2%
Contains more Manganese +790.9%
Contains less Sodium -45.8%
Contains more Selenium +2400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +157.1%
Contains more Iron +287.5%
Contains more Magnesium +36.4%
Contains more Phosphorus +293.3%
Contains more Potassium +75.5%
Contains more Zinc +633.3%
Contains more Copper +52.2%
Contains more Manganese +790.9%
Contains less Sodium -45.8%
Contains more Selenium +2400%

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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B3 +928.6%
Contains more Vitamin B6 +2300%
Contains more Folate +125%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +2826.7%
Contains more Vitamin B12 +28.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B3 +928.6%
Contains more Vitamin B6 +2300%
Contains more Folate +125%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +2826.7%
Contains more Vitamin B12 +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1558.8%
Contains more Carbs +1906.8%
Contains more Other +100%
Contains more Protein +560.6%
Equal in Water - 87.57
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +1558.8%
Contains more Carbs +1906.8%
Contains more Other +100%
Contains more Protein +560.6%
Equal in Water - 87.57

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +42.9%
Contains more Fructose +185.7%
Contains more Glucose +70%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more Starch +∞%
Contains more Sucrose +42.9%
Contains more Fructose +185.7%
Contains more Glucose +70%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

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 Egg white
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Egg white Opinion
Net carbs 13.35g 0.73g Mashed potato
Protein 1.65g 10.9g Egg white
Fats 2.82g 0.17g Mashed potato
Carbs 14.65g 0.73g Mashed potato
Calories 89kcal 52kcal Mashed potato
Starch 12.1g Mashed potato
Fructose 0.2g 0.07g Mashed potato
Sugar 0.5g 0.71g Mashed potato
Fiber 1.3g 0g Mashed potato
Calcium 18mg 7mg Mashed potato
Iron 0.31mg 0.08mg Mashed potato
Magnesium 15mg 11mg Mashed potato
Phosphorus 59mg 15mg Mashed potato
Potassium 286mg 163mg Mashed potato
Sodium 306mg 166mg Egg white
Zinc 0.22mg 0.03mg Mashed potato
Copper 0.035mg 0.023mg Mashed potato
Manganese 0.098mg 0.011mg Mashed potato
Selenium 0.8µg 20µg Egg white
Vitamin A 185IU 0IU Mashed potato
Vitamin A RAE 43µg 0µg Mashed potato
Vitamin E 0.42mg 0mg Mashed potato
Vitamin B1 0.015mg 0.004mg Mashed potato
Vitamin B2 0.015mg 0.439mg Egg white
Vitamin B3 1.08mg 0.105mg Mashed potato
Vitamin B5 0.19mg Egg white
Vitamin B6 0.12mg 0.005mg Mashed potato
Folate 9µg 4µg Mashed potato
Vitamin B12 0.07µg 0.09µg Egg white
Vitamin K 5.9µg 0µg Mashed potato
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Trans Fat 0.105g Egg white
Saturated Fat 0.577g 0g Egg white
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 0g Mashed potato
Polyunsaturated fat 1.342g 0g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Egg white
Minerals Daily Need Coverage Score
15%
Mashed potato
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.21g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food is richer in vitamins?
Mashed potato
Mashed potato is relatively richer in vitamins
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 140mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.577g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 87)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.