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  6. Mashed potato vs. Fajita

Mashed potato vs. Fajita — In-Depth Nutrition Comparison

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Important differences between mashed potato and fajita

  • Mashed potato has less phosphorus, selenium, vitamin B3, vitamin B6, vitamin B12, vitamin B2, zinc, and choline.
  • Fajita's daily need coverage for phosphorus is 31% more.
  • Mashed potato has a higher glycemic index than fajita.

The food varieties used in the comparison are Fast foods, potato, mashed and USDA Commodity, chicken fajita strips, frozen.

Infographic

Mashed potato vs Fajita 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.
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%
Fajita
Fajita
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more CalciumCalcium +38.5%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -61.7%
Contains more ManganeseManganese +48.5%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +219.4%
Contains more ZincZinc +522.7%
Contains more PhosphorusPhosphorus +369.5%
Contains more SeleniumSelenium +1987.5%
~equal in Potassium ~284mg

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%
Fajita
Fajita
7
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% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin KVitamin K +2850%
Contains more FolateFolate +125%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +342.5%
Contains more Vitamin B6Vitamin B6 +222.5%
Contains more Vitamin B12Vitamin B12 +671.4%
Contains more CholineCholine +406%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mashed potato Fajita DV% diff.
Protein 1.65g 18.56g 34%
Phosphorus 59mg 277mg 31%
Selenium 0.8µg 16.7µg 29%
Cholesterol 0mg 88mg 29%
Vitamin B3 1.08mg 4.779mg 23%
Vitamin B6 0.12mg 0.387mg 21%
Sodium 306mg 799mg 21%
Vitamin B12 0.07µg 0.54µg 20%
Vitamin B5 0.726mg 15%
Vitamin B2 0.015mg 0.213mg 15%
Choline 13.4mg 67.8mg 10%
Zinc 0.22mg 1.37mg 10%
Iron 0.31mg 0.99mg 9%
Vitamin B1 0.015mg 0.1mg 7%
Vitamin K 5.9µg 0.2µg 5%
Starch 12.1g 5%
Saturated fat 0.577g 1.596g 5%
Vitamin A 43µg 0µg 5%
Fiber 1.3g 0g 5%
Monounsaturated fat 0.72g 2.333g 4%
Carbs 14.65g 2.23g 4%
Fats 2.82g 5.73g 4%
Polyunsaturated fat 1.342g 1.089g 2%
Calories 89kcal 135kcal 2%
Magnesium 15mg 22mg 2%
Manganese 0.098mg 0.066mg 1%
Vitamin E 0.42mg 0.22mg 1%
Copper 0.035mg 0.03mg 1%
Folate 9µg 4µg 1%
Calcium 18mg 13mg 1%
Net carbs 13.35g 2.23g N/A
Potassium 286mg 284mg 0%
Sugar 0.5g 0g N/A
Trans fat 0.105g N/A
Tryptophan 0.2mg 0%
Threonine 0.452mg 0%
Isoleucine 0.813mg 0%
Leucine 1.56mg 0%
Lysine 1.857mg 0%
Methionine 0.552mg 0%
Phenylalanine 0.763mg 0%
Valine 0.847mg 0%
Histidine 0.68mg 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 0.007g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.01g 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
Fajita
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more CarbsCarbs +557%
Contains more WaterWater +12.8%
Contains more ProteinProtein +1024.8%
Contains more FatsFats +103.2%
Contains more OtherOther +128.6%

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
Fajita
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -63.8%
Contains more Poly. FatPolyunsaturated fat +23.2%
Contains more Mono. FatMonounsaturated fat +224%

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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

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.