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  6. Mashed potato vs. Fruit salad

Mashed potato vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between mashed potato and fruit salad

  • Mashed potato has more vitamin B6, phosphorus, potassium, and polyunsaturated fat; however, fruit salad has more vitamin A.
  • Mashed potato's daily need coverage for sodium is 13% more.
  • Mashed potato has 122 times more polyunsaturated fat than fruit salad. Mashed potato has 1.342g of polyunsaturated fat, while fruit salad has 0.011g.
  • Fruit salad is lower in sodium.
  • Mashed potato has a higher glycemic index than fruit salad.

The food varieties used in the comparison are Fast foods, potato, mashed and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Mashed potato vs Fruit salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +146.6%
Contains more IronIron +24%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +321.4%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +54.1%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +43.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +203.4%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.014mg

All nutrients comparison - raw data values

Nutrient Mashed potato Fruit salad DV% diff.
Sodium 306mg 5mg 13%
Polyunsaturated fat 1.342g 0.011g 9%
Vitamin B6 0.12mg 0.027mg 7%
Phosphorus 59mg 14mg 6%
Vitamin K 5.9µg 5%
Potassium 286mg 116mg 5%
Vitamin B3 1.08mg 0.356mg 5%
Starch 12.1g 5%
Fats 2.82g 0.03g 4%
Vitamin C 0mg 3.3mg 4%
Saturated fat 0.577g 0.004g 3%
Vitamin E 0.42mg 3%
Vitamin B12 0.07µg 0µg 3%
Protein 1.65g 0.51g 2%
Manganese 0.098mg 0.151mg 2%
Calories 89kcal 50kcal 2%
Copper 0.035mg 0.05mg 2%
Folate 9µg 3µg 2%
Choline 13.4mg 2%
Magnesium 15mg 8mg 2%
Monounsaturated fat 0.72g 0.005g 2%
Vitamin B5 0.053mg 1%
Selenium 0.8µg 1%
Calcium 18mg 11mg 1%
Carbs 14.65g 13.05g 1%
Vitamin A 43µg 30µg 1%
Zinc 0.22mg 0.14mg 1%
Fiber 1.3g 1g 1%
Iron 0.31mg 0.25mg 1%
Net carbs 13.35g 12.05g N/A
Sugar 0.5g N/A
Vitamin B1 0.015mg 0.011mg 0%
Vitamin B2 0.015mg 0.014mg 0%
Trans fat 0.105g 0g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +223.5%
Contains more FatsFats +9300%
Contains more CarbsCarbs +12.3%
Contains more OtherOther +384.6%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +14300%
Contains more Poly. FatPolyunsaturated fat +12100%
Contains less Sat. FatSaturated fat -99.3%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.