Mashed potato vs. Asparagus — In-Depth Nutrition Comparison
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Significant differences between mashed potato and asparagus
- The amount of vitamin K, iron, copper, vitamin A, folate, vitamin B1, vitamin B2, and vitamin C in asparagus is higher than in mashed potato.
- Asparagus covers your daily vitamin K needs 30% more than mashed potato.
- Asparagus has 153 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while asparagus has 2mg.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of asparagus is 32.
Specific food types used in this comparison are Fast foods, potato, mashed and Asparagus, raw.
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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 PotassiumPotassium | +41.6% |
| Contains more PhosphorusPhosphorus | +13.5% |
| Contains more CalciumCalcium | +33.3% |
| Contains more IronIron | +590.3% |
| Contains more CopperCopper | +440% |
| Contains more ZincZinc | +145.5% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +61.2% |
| Contains more SeleniumSelenium | +187.5% |
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 | +13.2% |
| Contains more Vitamin B6Vitamin B6 | +31.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +169% |
| Contains more Vitamin B1Vitamin B1 | +853.3% |
| Contains more Vitamin B2Vitamin B2 | +840% |
| Contains more Vitamin KVitamin K | +605.1% |
| Contains more FolateFolate | +477.8% |
| Contains more CholineCholine | +19.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.9µg | 41.6µg | 30% |
| Iron | 0.31mg | 2.14mg | 23% |
| Copper | 0.035mg | 0.189mg | 17% |
| Sodium | 306mg | 2mg | 13% |
| Folate | 9µg | 52µg | 11% |
| Vitamin B1 | 0.015mg | 0.143mg | 11% |
| Vitamin B2 | 0.015mg | 0.141mg | 10% |
| Polyunsaturated fat | 1.342g | 0.05g | 9% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin B5 | 0.274mg | 5% | |
| Vitamin E | 0.42mg | 1.13mg | 5% |
| Carbs | 14.65g | 3.88g | 4% |
| Fats | 2.82g | 0.12g | 4% |
| Selenium | 0.8µg | 2.3µg | 3% |
| Manganese | 0.098mg | 0.158mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Calories | 89kcal | 20kcal | 3% |
| Zinc | 0.22mg | 0.54mg | 3% |
| Fiber | 1.3g | 2.1g | 3% |
| Saturated fat | 0.577g | 0.04g | 2% |
| Vitamin B6 | 0.12mg | 0.091mg | 2% |
| Potassium | 286mg | 202mg | 2% |
| Monounsaturated fat | 0.72g | 0g | 2% |
| Vitamin A | 43µg | 38µg | 1% |
| Fructose | 0.2g | 1g | 1% |
| Vitamin B3 | 1.08mg | 0.978mg | 1% |
| Protein | 1.65g | 2.2g | 1% |
| Calcium | 18mg | 24mg | 1% |
| Phosphorus | 59mg | 52mg | 1% |
| Net carbs | 13.35g | 1.78g | N/A |
| Magnesium | 15mg | 14mg | 0% |
| Sugar | 0.5g | 1.88g | N/A |
| Trans fat | 0.105g | 0g | N/A |
| Choline | 13.4mg | 16mg | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more FatsFats | +2250% |
| Contains more CarbsCarbs | +277.6% |
| Contains more OtherOther | +117.2% |
| Contains more ProteinProtein | +33.3% |
| Contains more WaterWater | +17.1% |
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
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +2584% |
| Contains less Sat. FatSaturated fat | -93.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +130% |
| Contains more GlucoseGlucose | +225% |
| Contains more FructoseFructose | +400% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
