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  6. Mashed potato vs. Goat cheese

Mashed potato vs. Goat cheese — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and goat cheese?

  • Goat cheese has more copper, vitamin B2, phosphorus, calcium, vitamin A, iron, vitamin B12, and selenium than mashed potato.
  • Goat cheese's daily need coverage for saturated fat is 100% higher.
  • Mashed potato is lower in saturated fat.
  • Mashed potato has a higher glycemic index (87) than goat cheese (0).

We used Fast foods, potato, mashed and Cheese, goat, semisoft type types in this comparison.

Infographic

Mashed potato vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +81%
Contains less SodiumSodium -26.3%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +1555.6%
Contains more IronIron +422.6%
Contains more CopperCopper +1511.4%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +535.6%
Contains more SeleniumSelenium +375%
~equal in Manganese ~0.093mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +61.5%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +136%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +846.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +380%
Contains more Vitamin B2Vitamin B2 +4406.7%
Contains more Vitamin B12Vitamin B12 +214.3%
Contains more CholineCholine +14.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~1.148mg

All nutrients comparison - raw data values

Nutrient Mashed potato Goat cheese DV% diff.
Saturated fat 0.577g 20.639g 91%
Copper 0.035mg 0.564mg 59%
Vitamin B2 0.015mg 0.676mg 51%
Phosphorus 59mg 375mg 45%
Fats 2.82g 29.84g 42%
Protein 1.65g 21.58g 40%
Vitamin A 43µg 407µg 40%
Calcium 18mg 298mg 28%
Cholesterol 0mg 79mg 26%
Iron 0.31mg 1.62mg 16%
Monounsaturated fat 0.72g 6.808g 15%
Calories 89kcal 364kcal 14%
Vitamin B12 0.07µg 0.22µg 6%
Fiber 1.3g 0g 5%
Vitamin B6 0.12mg 0.06mg 5%
Carbs 14.65g 0.12g 5%
Vitamin B1 0.015mg 0.072mg 5%
Selenium 0.8µg 3.8µg 5%
Starch 12.1g 5%
Sodium 306mg 415mg 5%
Vitamin B5 0.19mg 4%
Zinc 0.22mg 0.66mg 4%
Potassium 286mg 158mg 4%
Polyunsaturated fat 1.342g 0.709g 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 15mg 29mg 3%
Vitamin K 5.9µg 2.5µg 3%
Folate 9µg 2µg 2%
Vitamin E 0.42mg 0.26mg 1%
Net carbs 13.35g 0.12g N/A
Sugar 0.5g 0.12g N/A
Manganese 0.098mg 0.093mg 0%
Vitamin B3 1.08mg 1.148mg 0%
Trans fat 0.105g N/A
Choline 13.4mg 15.4mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +12108.3%
Contains more WaterWater +74.9%
Contains more ProteinProtein +1207.9%
Contains more FatsFats +958.2%
Contains more OtherOther +133.3%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Poly. FatPolyunsaturated fat +89.3%
Contains more Mono. FatMonounsaturated fat +845.6%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.