Mashed potato vs. Garlic — In-Depth Nutrition Comparison
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The main differences between mashed potato and garlic
- Garlic is richer than mashed potato in vitamin B6, manganese, vitamin C, copper, selenium, iron, calcium, vitamin B1, and phosphorus.
- Daily need coverage for vitamin B6 for garlic is 86% higher.
- Mashed potato contains 18 times more sodium than garlic. Mashed potato contains 306mg of sodium, while garlic contains 17mg.
- Garlic has a lower glycemic index than mashed potato.
Food types used in this article are Fast foods, potato, mashed and Garlic, 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 MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +905.6% |
| Contains more PotassiumPotassium | +40.2% |
| Contains more IronIron | +448.4% |
| Contains more CopperCopper | +754.3% |
| Contains more ZincZinc | +427.3% |
| Contains more PhosphorusPhosphorus | +159.3% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +1606.1% |
| Contains more SeleniumSelenium | +1675% |
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 EVitamin E | +425% |
| Contains more Vitamin B3Vitamin B3 | +54.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +247.1% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1233.3% |
| Contains more Vitamin B2Vitamin B2 | +633.3% |
| Contains more Vitamin B6Vitamin B6 | +929.2% |
| Contains more CholineCholine | +73.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.12mg | 1.235mg | 86% |
| Manganese | 0.098mg | 1.672mg | 68% |
| Vitamin C | 0mg | 31.2mg | 35% |
| Copper | 0.035mg | 0.299mg | 29% |
| Selenium | 0.8µg | 14.2µg | 24% |
| Iron | 0.31mg | 1.7mg | 17% |
| Calcium | 18mg | 181mg | 16% |
| Vitamin B1 | 0.015mg | 0.2mg | 15% |
| Phosphorus | 59mg | 153mg | 13% |
| Sodium | 306mg | 17mg | 13% |
| Vitamin B5 | 0.596mg | 12% | |
| Protein | 1.65g | 6.36g | 9% |
| Zinc | 0.22mg | 1.16mg | 9% |
| Polyunsaturated fat | 1.342g | 0.249g | 7% |
| Vitamin B2 | 0.015mg | 0.11mg | 7% |
| Carbs | 14.65g | 33.06g | 6% |
| Starch | 12.1g | 5% | |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin K | 5.9µg | 1.7µg | 4% |
| Fats | 2.82g | 0.5g | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Calories | 89kcal | 149kcal | 3% |
| Fiber | 1.3g | 2.1g | 3% |
| Potassium | 286mg | 401mg | 3% |
| Vitamin E | 0.42mg | 0.08mg | 2% |
| Vitamin B3 | 1.08mg | 0.7mg | 2% |
| Magnesium | 15mg | 25mg | 2% |
| Folate | 9µg | 3µg | 2% |
| Choline | 13.4mg | 23.2mg | 2% |
| Saturated fat | 0.577g | 0.089g | 2% |
| Monounsaturated fat | 0.72g | 0.011g | 2% |
| Net carbs | 13.35g | 30.96g | N/A |
| Sugar | 0.5g | 1g | N/A |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.066mg | 0% | |
| Threonine | 0.157mg | 0% | |
| Isoleucine | 0.217mg | 0% | |
| Leucine | 0.308mg | 0% | |
| Lysine | 0.273mg | 0% | |
| Methionine | 0.076mg | 0% | |
| Phenylalanine | 0.183mg | 0% | |
| Valine | 0.291mg | 0% | |
| Histidine | 0.113mg | 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 | 0g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
6.36 g
Fats:
0.5 g
Carbs:
33.06 g
Water:
58.58 g
Other:
1.5 g
| Contains more FatsFats | +464% |
| Contains more WaterWater | +35.9% |
| Contains more ProteinProtein | +285.5% |
| Contains more CarbsCarbs | +125.7% |
| Contains more OtherOther | +19% |
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
0.089 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.249 g
| Contains more Mono. FatMonounsaturated fat | +6445.5% |
| Contains more Poly. FatPolyunsaturated fat | +439% |
| Contains less Sat. FatSaturated fat | -84.6% |
