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Mashed potato vs. Fast food — In-Depth Nutrition Comparison

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What are the main differences between Mashed potato and Fast food?

  • Fast food has more Selenium, Iron, Vitamin B12, Vitamin B3, Vitamin B2, Vitamin B1, Zinc, Folate, and Manganese than Mashed potato.
  • Fast food's daily need coverage for Selenium is 35% higher.
  • Mashed potato is lower in Saturated Fat.

We used Fast foods, potato, mashed and Fast foods, hamburger; single, regular patty; plain types in this comparison.

Infographic

Mashed potato vs Fast food 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 Potassium +45.2%
Contains more Calcium +244.4%
Contains more Iron +887.1%
Contains more Magnesium +80%
Contains more Phosphorus +127.1%
Contains more Zinc +1045.5%
Contains more Copper +245.7%
Contains more Manganese +264.3%
Contains more Selenium +2437.5%
Equal in Sodium - 331
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 19% 115% 20% 58% 18% 44% 69% 41% 47% 111%
Contains more Potassium +45.2%
Contains more Calcium +244.4%
Contains more Iron +887.1%
Contains more Magnesium +80%
Contains more Phosphorus +127.1%
Contains more Zinc +1045.5%
Contains more Copper +245.7%
Contains more Manganese +264.3%
Contains more Selenium +2437.5%
Equal in Sodium - 331

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 +262.7%
Contains more Vitamin E +10.5%
Contains more Vitamin K +20.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2013.3%
Contains more Vitamin B2 +2320%
Contains more Vitamin B3 +420.1%
Contains more Vitamin B6 +76.7%
Contains more Folate +788.9%
Contains more Vitamin B12 +1171.4%
Equal in Vitamin E - 0.38
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 4% 8% 3% 0% 80% 84% 106% 32% 49% 60% 112% 13%
Contains more Vitamin A +262.7%
Contains more Vitamin E +10.5%
Contains more Vitamin K +20.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2013.3%
Contains more Vitamin B2 +2320%
Contains more Vitamin B3 +420.1%
Contains more Vitamin B6 +76.7%
Contains more Folate +788.9%
Contains more Vitamin B12 +1171.4%
Equal in Vitamin E - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +107.1%
Contains more Protein +901.2%
Contains more Fats +325.9%
Contains more Carbs +115%
Contains more Other +20.6%
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more Water +107.1%
Contains more Protein +901.2%
Contains more Fats +325.9%
Contains more Carbs +115%
Contains more Other +20.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +571.5%
Contains more Polyunsaturated fat +25.2%
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
41% 44% 15%
Saturated Fat: 4.493 g
Monounsaturated Fat: 4.835 g
Polyunsaturated fat: 1.68 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +571.5%
Contains more Polyunsaturated fat +25.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Starch +89%
Contains more Glucose +925%
Contains more Fructose +1035%
Contains more Maltose +∞%
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
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +89%
Contains more Glucose +925%
Contains more Fructose +1035%
Contains more Maltose +∞%

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 Fast food
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Fast food Opinion
Net carbs 13.35g 29.8g Fast food
Protein 1.65g 16.52g Fast food
Fats 2.82g 12.01g Fast food
Carbs 14.65g 31.5g Fast food
Calories 89kcal 297kcal Fast food
Starch 12.1g 22.87g Fast food
Fructose 0.2g 2.27g Fast food
Sugar 0.5g 4.88g Mashed potato
Fiber 1.3g 1.7g Fast food
Calcium 18mg 62mg Fast food
Iron 0.31mg 3.06mg Fast food
Magnesium 15mg 27mg Fast food
Phosphorus 59mg 134mg Fast food
Potassium 286mg 197mg Mashed potato
Sodium 306mg 331mg Mashed potato
Zinc 0.22mg 2.52mg Fast food
Copper 0.035mg 0.121mg Fast food
Manganese 0.098mg 0.357mg Fast food
Selenium 0.8µg 20.3µg Fast food
Vitamin A 185IU 51IU Mashed potato
Vitamin A RAE 43µg 9µg Mashed potato
Vitamin E 0.42mg 0.38mg Mashed potato
Vitamin D 0IU 2IU Fast food
Vitamin D 0µg 0.1µg Fast food
Vitamin B1 0.015mg 0.317mg Fast food
Vitamin B2 0.015mg 0.363mg Fast food
Vitamin B3 1.08mg 5.617mg Fast food
Vitamin B5 0.53mg Fast food
Vitamin B6 0.12mg 0.212mg Fast food
Folate 9µg 80µg Fast food
Vitamin B12 0.07µg 0.89µg Fast food
Vitamin K 5.9µg 4.9µg Mashed potato
Tryptophan 0.144mg Fast food
Threonine 0.46mg Fast food
Isoleucine 0.642mg Fast food
Leucine 1.13mg Fast food
Lysine 0.785mg Fast food
Methionine 0.306mg Fast food
Phenylalanine 0.67mg Fast food
Valine 0.728mg Fast food
Histidine 0.402mg Fast food
Cholesterol 0mg 33mg Mashed potato
Trans Fat 0.105g 0.514g Mashed potato
Saturated Fat 0.577g 4.493g Mashed potato
Omega-3 - DHA 0g 0.001g Fast food
Omega-3 - EPA 0.001g 0.005g Fast food
Omega-3 - DPA 0.001g 0.009g Fast food
Monounsaturated Fat 0.72g 4.835g Fast food
Polyunsaturated fat 1.342g 1.68g Fast food
Omega-6 - Eicosadienoic acid 0.001g 0.003g Fast food
Omega-6 - Linoleic acid 1.146g 1.391g Fast food
Omega-6 - Gamma-linoleic acid 0g 0.004g Fast food
Omega-3 - ALA 0.174g 0.121g Mashed potato
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.009g Fast food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Fast food
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
46%
Fast food
Minerals Daily Need Coverage Score
15%
Mashed potato
54%
Fast food

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 3.916g)
Which food is lower in glycemic index?
Fast food
Fast food is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.