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  6. Mashed potato vs. Glutinous rice

Mashed potato vs. Glutinous rice — In-Depth Nutrition Comparison

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The main differences between mashed potato and glutinous rice

  • Mashed potato is richer in potassium, phosphorus, vitamin B6, and polyunsaturated fat, yet glutinous rice is richer in selenium and manganese.
  • Daily need coverage for sodium for mashed potato is 13% higher.
  • Mashed potato contains 29 times more potassium than glutinous rice. Mashed potato contains 286mg of potassium, while glutinous rice contains 10mg.
  • Glutinous rice contains less sodium.
  • Mashed potato has a lower glycemic index than glutinous rice.

Food types used in this article are Fast foods, potato, mashed and Rice, white, glutinous, unenriched, cooked.

Infographic

Mashed potato vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +2760%
Contains more IronIron +121.4%
Contains more PhosphorusPhosphorus +637.5%
Contains more CopperCopper +40%
Contains more ZincZinc +86.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +167.3%
Contains more SeleniumSelenium +600%

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +272.4%
Contains more Vitamin B6Vitamin B6 +361.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +538.1%
Contains more Vitamin B1Vitamin B1 +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Glutinous rice DV% diff.
Sodium 306mg 5mg 13%
Selenium 0.8µg 5.6µg 9%
Polyunsaturated fat 1.342g 0.069g 8%
Potassium 286mg 10mg 8%
Vitamin B6 0.12mg 0.026mg 7%
Phosphorus 59mg 8mg 7%
Manganese 0.098mg 0.262mg 7%
Vitamin B3 1.08mg 0.29mg 5%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Vitamin K 5.9µg 0µg 5%
Vitamin B5 0.215mg 4%
Fats 2.82g 0.19g 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0.42mg 0.04mg 3%
Carbs 14.65g 21.09g 2%
Choline 13.4mg 2.1mg 2%
Saturated fat 0.577g 0.039g 2%
Magnesium 15mg 5mg 2%
Copper 0.035mg 0.049mg 2%
Calcium 18mg 2mg 2%
Iron 0.31mg 0.14mg 2%
Monounsaturated fat 0.72g 0.07g 2%
Folate 9µg 1µg 2%
Zinc 0.22mg 0.41mg 2%
Protein 1.65g 2.02g 1%
Fiber 1.3g 1g 1%
Calories 89kcal 97kcal 0%
Net carbs 13.35g 20.09g N/A
Sugar 0.5g 0.05g N/A
Vitamin B1 0.015mg 0.02mg 0%
Vitamin B2 0.015mg 0.013mg 0%
Trans fat 0.105g N/A
Tryptophan 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more FatsFats +1384.2%
Contains more OtherOther +1700%
Contains more ProteinProtein +22.4%
Contains more CarbsCarbs +44%
~equal in Water ~76.63g

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +928.6%
Contains more Poly. FatPolyunsaturated fat +1844.9%
Contains less Sat. FatSaturated fat -93.2%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.