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  6. Mashed potato vs. Espresso

Mashed potato vs. Espresso — In-Depth Nutrition Comparison

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How are mashed potato and espresso different?

  • Mashed potato is higher in vitamin B6, phosphorus, fiber, potassium, and polyunsaturated fat; however, espresso is richer in vitamin B3, magnesium, and vitamin B2.
  • Daily need coverage for vitamin B3 for espresso is 26% higher.
  • Espresso has less sodium.
  • Espresso has a lower glycemic index (0) than mashed potato (87).

Fast foods, potato, mashed and Beverages, coffee, brewed, espresso, restaurant-prepared are the varieties used in this article.

Infographic

Mashed potato vs Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +148.7%
Contains more IronIron +138.5%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +742.9%
Contains more ManganeseManganese +96%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +433.3%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -95.4%

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4100%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B6Vitamin B6 +5900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +800%
Contains more CholineCholine +415.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +1080%
Contains more Vitamin B3Vitamin B3 +382.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Espresso DV% diff.
Caffeine 0mg 212mg 53%
Vitamin B3 1.08mg 5.207mg 26%
Magnesium 15mg 80mg 15%
Sodium 306mg 14mg 13%
Vitamin B2 0.015mg 0.177mg 12%
Vitamin B6 0.12mg 0.002mg 9%
Polyunsaturated fat 1.342g 0.092g 8%
Phosphorus 59mg 7mg 7%
Vitamin K 5.9µg 0.1µg 5%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Fiber 1.3g 0g 5%
Potassium 286mg 115mg 5%
Fats 2.82g 0.18g 4%
Carbs 14.65g 1.67g 4%
Calories 89kcal 9kcal 4%
Vitamin E 0.42mg 0.01mg 3%
Protein 1.65g 0.12g 3%
Vitamin B12 0.07µg 0µg 3%
Iron 0.31mg 0.13mg 2%
Monounsaturated fat 0.72g 0g 2%
Copper 0.035mg 0.05mg 2%
Saturated fat 0.577g 0.092g 2%
Calcium 18mg 2mg 2%
Folate 9µg 1µg 2%
Choline 13.4mg 2.6mg 2%
Zinc 0.22mg 0.05mg 2%
Manganese 0.098mg 0.05mg 2%
Selenium 0.8µg 0µg 1%
Vitamin B5 0.028mg 1%
Vitamin B1 0.015mg 0.001mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 13.35g 1.67g N/A
Sugar 0.5g 0g N/A
Trans fat 0.105g 0g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0g 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
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more ProteinProtein +1275%
Contains more FatsFats +1466.7%
Contains more CarbsCarbs +777.2%
Contains more OtherOther +447.8%
Contains more WaterWater +22.8%

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
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1358.7%
Contains less Sat. FatSaturated fat -84.1%

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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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.