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 from 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.
Food types used in this article are Fast foods, potato, mashed and Rice, white, glutinous, unenriched, cooked.
Infographic
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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
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Calcium
+800%
Contains
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Iron
+121.4%
Contains
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Magnesium
+200%
Contains
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Phosphorus
+637.5%
Contains
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Potassium
+2760%
Contains
less
Sodium
-98.4%
Contains
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Zinc
+86.4%
Contains
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Copper
+40%
Contains
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Manganese
+167.3%
Contains
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Selenium
+600%
Contains
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Calcium
+800%
Contains
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Iron
+121.4%
Contains
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Magnesium
+200%
Contains
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Phosphorus
+637.5%
Contains
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Potassium
+2760%
Contains
less
Sodium
-98.4%
Contains
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Zinc
+86.4%
Contains
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Copper
+40%
Contains
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Manganese
+167.3%
Contains
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Selenium
+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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+950%
Contains
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Vitamin B2
+15.4%
Contains
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Vitamin B3
+272.4%
Contains
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Vitamin B6
+361.5%
Contains
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Folate
+800%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B1
+33.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+950%
Contains
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Vitamin B2
+15.4%
Contains
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Vitamin B3
+272.4%
Contains
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Vitamin B6
+361.5%
Contains
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Folate
+800%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B1
+33.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1384.2%
Contains
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Other
+1700%
Contains
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Protein
+22.4%
Contains
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Carbs
+44%
Equal in Water - 76.63
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
2.02 g
Fats:
0.19 g
Carbs:
21.09 g
Water:
76.63 g
Other:
0.07 g
Contains
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Fats
+1384.2%
Contains
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Other
+1700%
Contains
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Protein
+22.4%
Contains
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Carbs
+44%
Equal in Water - 76.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+928.6%
Contains
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Polyunsaturated fat
+1844.9%
Contains
less
Saturated Fat
-93.2%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
0.039 g
Monounsaturated Fat:
0.07 g
Polyunsaturated fat:
0.069 g
Contains
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Monounsaturated Fat
+928.6%
Contains
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Polyunsaturated fat
+1844.9%
Contains
less
Saturated Fat
-93.2%
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.35g | 20.09g |
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| Protein | 1.65g | 2.02g |
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| Fats | 2.82g | 0.19g |
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| Carbs | 14.65g | 21.09g |
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| Calories | 89kcal | 97kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0.5g | 0.05g |
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| Fiber | 1.3g | 1g |
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| Calcium | 18mg | 2mg |
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| Iron | 0.31mg | 0.14mg |
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| Magnesium | 15mg | 5mg |
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| Phosphorus | 59mg | 8mg |
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| Potassium | 286mg | 10mg |
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| Sodium | 306mg | 5mg |
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| Zinc | 0.22mg | 0.41mg |
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| Copper | 0.035mg | 0.049mg |
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| Manganese | 0.098mg | 0.262mg |
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| Selenium | 0.8µg | 5.6µg |
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| Vitamin A | 185IU | 0IU |
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| Vitamin A RAE | 43µg | 0µg |
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| Vitamin E | 0.42mg | 0.04mg |
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| Vitamin B1 | 0.015mg | 0.02mg |
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| Vitamin B2 | 0.015mg | 0.013mg |
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| Vitamin B3 | 1.08mg | 0.29mg |
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| Vitamin B5 | 0.215mg |
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| Vitamin B6 | 0.12mg | 0.026mg |
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| Folate | 9µg | 1µg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg | 0µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.072mg |
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| Isoleucine | 0.087mg |
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| Leucine | 0.167mg |
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| Lysine | 0.073mg |
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| Methionine | 0.047mg |
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| Phenylalanine | 0.108mg |
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| Valine | 0.123mg |
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| Histidine | 0.047mg |
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| Trans Fat | 0.105g |
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| Saturated Fat | 0.577g | 0.039g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.72g | 0.07g |
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| Polyunsaturated fat | 1.342g | 0.069g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
3%
Minerals Daily Need Coverage Score
15%
11%
Comparison summary
Which food is lower in glycemic index?
Mashed potato is lower in glycemic index (difference - 11)
Which food is cheaper?
Mashed potato is cheaper (difference - $1)
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Glutinous rice contains less Sodium (difference - 301mg)
Which food is lower in Saturated Fat?
Glutinous rice is lower in Saturated Fat (difference - 0.538g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.