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  6. Mashed potato vs. Gooseberry

Mashed potato vs. Gooseberry — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and gooseberries?

  • Mashed potato is richer in polyunsaturated fat, while gooseberries are higher in vitamin C and fiber.
  • Gooseberries' daily need coverage for vitamin C is 31% higher.
  • Gooseberries have 306 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while gooseberries have 1mg.
  • Mashed potato has a higher glycemic index (87) than gooseberries (15).

We used Fast foods, potato, mashed and Gooseberries, raw types in this comparison.

Infographic

Mashed potato vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +44.4%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +118.5%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +38.9%
Contains more CopperCopper +100%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +46.9%
~equal in Iron ~0.31mg

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +186.7%
Contains more Vitamin EVitamin E +13.5%
Contains more Vitamin B3Vitamin B3 +260%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mashed potato Gooseberry DV% diff.
Vitamin C 0mg 27.7mg 31%
Sodium 306mg 1mg 13%
Fiber 1.3g 4.3g 12%
Polyunsaturated fat 1.342g 0.317g 7%
Vitamin B5 0.286mg 6%
Phosphorus 59mg 27mg 5%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Vitamin B3 1.08mg 0.3mg 5%
Copper 0.035mg 0.07mg 4%
Vitamin B6 0.12mg 0.08mg 3%
Potassium 286mg 198mg 3%
Vitamin B12 0.07µg 0µg 3%
Fats 2.82g 0.58g 3%
Vitamin A 43µg 15µg 3%
Protein 1.65g 0.88g 2%
Choline 13.4mg 2%
Vitamin B1 0.015mg 0.04mg 2%
Calories 89kcal 44kcal 2%
Manganese 0.098mg 0.144mg 2%
Monounsaturated fat 0.72g 0.051g 2%
Saturated fat 0.577g 0.038g 2%
Vitamin B2 0.015mg 0.03mg 1%
Zinc 0.22mg 0.12mg 1%
Calcium 18mg 25mg 1%
Magnesium 15mg 10mg 1%
Folate 9µg 6µg 1%
Carbs 14.65g 10.18g 1%
Net carbs 13.35g 5.88g N/A
Iron 0.31mg 0.31mg 0%
Sugar 0.5g N/A
Vitamin E 0.42mg 0.37mg 0%
Selenium 0.8µg 0.6µg 0%
Trans fat 0.105g 0g N/A
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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +87.5%
Contains more FatsFats +386.2%
Contains more CarbsCarbs +43.9%
Contains more OtherOther +157.1%
Contains more WaterWater +10.4%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +1311.8%
Contains more Poly. FatPolyunsaturated fat +323.3%
Contains less Sat. FatSaturated fat -93.4%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.