Mashed potato vs. French fries — In-Depth Nutrition Comparison
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What are the differences between mashed potato and french fries?
- The amount of vitamin B6, vitamin B1, vitamin B3, fiber, copper, phosphorus, potassium, vitamin E, and manganese in french fries is higher than in mashed potato.
- French fries' daily need coverage for vitamin B6 is 19% more.
- Mashed potato has less saturated fat.
- French fries have a lower glycemic index (70) than mashed potato (87).
We used Fast foods, potato, mashed and Fast foods, potato, french fried in vegetable oil types in this article.
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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 | +133.3% |
| Contains more PotassiumPotassium | +102.4% |
| Contains more IronIron | +161.3% |
| Contains more CopperCopper | +254.3% |
| Contains more ZincZinc | +127.3% |
| Contains more PhosphorusPhosphorus | +111.9% |
| Contains less SodiumSodium | -31.4% |
| Contains more ManganeseManganese | +152% |
| Contains more SeleniumSelenium | +12.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +297.6% |
| Contains more Vitamin B1Vitamin B1 | +1033.3% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more Vitamin B3Vitamin B3 | +178.1% |
| Contains more Vitamin B6Vitamin B6 | +210% |
| Contains more Vitamin KVitamin K | +89.8% |
| Contains more FolateFolate | +233.3% |
| Contains more CholineCholine | +174.6% |
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:
3.43 g
Fats:
14.73 g
Carbs:
41.44 g
Water:
38.55 g
Other:
1.85 g
| Contains more WaterWater | +106.5% |
| Contains more ProteinProtein | +107.9% |
| Contains more FatsFats | +422.3% |
| Contains more CarbsCarbs | +182.9% |
| Contains more OtherOther | +46.8% |
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
2.336 g
Monounsaturated fat:
Mono. Fat
5.969 g
Polyunsaturated fat:
Poly. Fat
5.398 g
| Contains less Sat. FatSaturated fat | -75.3% |
| Contains more Mono. FatMonounsaturated fat | +729% |
| Contains more Poly. FatPolyunsaturated fat | +302.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.342g | 5.398g | 27% |
| Vitamin B6 | 0.12mg | 0.372mg | 19% |
| Fats | 2.82g | 14.73g | 18% |
| Vitamin B1 | 0.015mg | 0.17mg | 13% |
| Monounsaturated fat | 0.72g | 5.969g | 13% |
| Vitamin B3 | 1.08mg | 3.004mg | 12% |
| Vitamin B5 | 0.58mg | 12% | |
| Calories | 89kcal | 312kcal | 11% |
| Copper | 0.035mg | 0.124mg | 10% |
| Fiber | 1.3g | 3.8g | 10% |
| Potassium | 286mg | 579mg | 9% |
| Phosphorus | 59mg | 125mg | 9% |
| Carbs | 14.65g | 41.44g | 9% |
| Vitamin E | 0.42mg | 1.67mg | 8% |
| Saturated fat | 0.577g | 2.336g | 8% |
| Manganese | 0.098mg | 0.247mg | 6% |
| Iron | 0.31mg | 0.81mg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin C | 0mg | 4.7mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Folate | 9µg | 30µg | 5% |
| Magnesium | 15mg | 35mg | 5% |
| Vitamin K | 5.9µg | 11.2µg | 4% |
| Sodium | 306mg | 210mg | 4% |
| Protein | 1.65g | 3.43g | 4% |
| Choline | 13.4mg | 36.8mg | 4% |
| Zinc | 0.22mg | 0.5mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin B2 | 0.015mg | 0.039mg | 2% |
| Net carbs | 13.35g | 37.64g | N/A |
| Calcium | 18mg | 18mg | 0% |
| Sugar | 0.5g | 0.3g | N/A |
| Selenium | 0.8µg | 0.9µg | 0% |
| Trans fat | 0.105g | 0.06g | N/A |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | 0.407g | N/A |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.029g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 1.146g | 4.898g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
15%
28%
Comparison summary
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.759g)
Which food is lower in Sugar?
French fries is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
French fries contains less Sodium (difference - 96mg)
Which food is lower in glycemic index?
French fries is lower in glycemic index (difference - 17)
Which food is richer in minerals?
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)