Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mashed potato vs. Goat — In-Depth Nutrition Comparison

Compare

How are mashed potato and goat different?

  • Mashed potato contains less vitamin B12, zinc, vitamin B2, iron, copper, phosphorus, selenium, vitamin B3, and choline than goat.
  • Goat covers your daily need for vitamin B12, 47% more than mashed potato.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of goat is 0.

Fast foods, potato, mashed and Game meat, goat, cooked, roasted types were used in this article.

Infographic

Mashed potato vs Goat 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%
Goat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more ManganeseManganese +133.3%
Contains more PotassiumPotassium +41.6%
Contains more IronIron +1103.2%
Contains more CopperCopper +765.7%
Contains more ZincZinc +2295.5%
Contains more PhosphorusPhosphorus +240.7%
Contains less SodiumSodium -71.9%
Contains more SeleniumSelenium +1375%
~equal in Calcium ~17mg

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%
Goat
5
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +391.7%
Contains more FolateFolate +80%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +3966.7%
Contains more Vitamin B3Vitamin B3 +265.7%
Contains more Vitamin B12Vitamin B12 +1600%
Contains more CholineCholine +694%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

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
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.7%
Contains more ProteinProtein +1542.4%
Contains more OtherOther +31.7%
~equal in Fats ~3.03g

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
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains less Sat. FatSaturated fat -38%
Contains more Poly. FatPolyunsaturated fat +483.5%
Contains more Mono. FatMonounsaturated fat +88.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Goat
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Goat DV% diff.
Protein 1.65g 27.1g 51%
Vitamin B12 0.07µg 1.19µg 47%
Vitamin B2 0.015mg 0.61mg 46%
Zinc 0.22mg 5.27mg 46%
Iron 0.31mg 3.73mg 43%
Copper 0.035mg 0.303mg 30%
Cholesterol 0mg 75mg 25%
Phosphorus 59mg 201mg 20%
Selenium 0.8µg 11.8µg 20%
Vitamin B3 1.08mg 3.95mg 18%
Choline 13.4mg 106.4mg 17%
Sodium 306mg 86mg 10%
Vitamin B6 0.12mg 0mg 9%
Polyunsaturated fat 1.342g 0.23g 7%
Vitamin B1 0.015mg 0.09mg 6%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Carbs 14.65g 0g 5%
Fiber 1.3g 0g 5%
Potassium 286mg 405mg 4%
Vitamin K 5.9µg 1.2µg 4%
Magnesium 15mg 0mg 4%
Calories 89kcal 143kcal 3%
Manganese 0.098mg 0.042mg 2%
Saturated fat 0.577g 0.93g 2%
Monounsaturated fat 0.72g 1.36g 2%
Vitamin E 0.42mg 0.34mg 1%
Folate 9µg 5µg 1%
Fats 2.82g 3.03g 0%
Net carbs 13.35g 0g N/A
Calcium 18mg 17mg 0%
Sugar 0.5g 0g N/A
Trans fat 0.105g N/A
Tryptophan 0.403mg 0%
Threonine 1.29mg 0%
Isoleucine 1.371mg 0%
Leucine 2.258mg 0%
Lysine 2.016mg 0%
Methionine 0.726mg 0%
Phenylalanine 0.941mg 0%
Valine 1.452mg 0%
Histidine 0.565mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Goat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Mashed potato
35%
Goat
Minerals Daily Need Coverage Score
15%
Mashed potato
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.353g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 220mg)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 87)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.