Mashed potato vs. Grape — In-Depth Nutrition Comparison

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Significant differences between mashed potato and grapes

Mashed potato has more phosphorus and polyunsaturated fat; however, grapes are richer in manganese, vitamin K, and vitamin B1.
Grapes cover your daily manganese needs 27% more than mashed potato.
Grapes have 153 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while grapes have 2mg.
Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of grapes is 49.

Specific food types used in this comparison are Fast foods, potato, mashed and Grapes, american type (slip skin), raw.

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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.

Mashed potato

Grape

Contains more MagnesiumMagnesium	+200%
Contains more CalciumCalcium	+28.6%
Contains more PotassiumPotassium	+49.7%
Contains more ZincZinc	+450%
Contains more PhosphorusPhosphorus	+490%
Contains more SeleniumSelenium	+700%

Contains more CopperCopper	+14.3%
Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+632.7%

~equal in Iron ~0.29mg

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.

Mashed potato

Grape

Contains more Vitamin AVitamin A	+760%
Contains more Vitamin EVitamin E	+121.1%
Contains more Vitamin B3Vitamin B3	+260%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+125%
Contains more CholineCholine	+139.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+513.3%
Contains more Vitamin B2Vitamin B2	+280%
Contains more Vitamin KVitamin K	+147.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.11mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.098mg	0.718mg	27%
Sodium	306mg	2mg	13%
Polyunsaturated fat	1.342g	0.102g	8%
Vitamin K	5.9µg	14.6µg	7%
Phosphorus	59mg	10mg	7%
Vitamin B1	0.015mg	0.092mg	6%
Vitamin B3	1.08mg	0.3mg	5%
Starch	12.1g		5%
Vitamin A	43µg	5µg	4%
Fats	2.82g	0.35g	4%
Vitamin C	0mg	4mg	4%
Vitamin B12	0.07µg	0µg	3%
Potassium	286mg	191mg	3%
Vitamin B2	0.015mg	0.057mg	3%
Protein	1.65g	0.63g	2%
Vitamin E	0.42mg	0.19mg	2%
Saturated fat	0.577g	0.114g	2%
Monounsaturated fat	0.72g	0.014g	2%
Zinc	0.22mg	0.04mg	2%
Fiber	1.3g	0.9g	2%
Magnesium	15mg	5mg	2%
Copper	0.035mg	0.04mg	1%
Selenium	0.8µg	0.1µg	1%
Vitamin B6	0.12mg	0.11mg	1%
Carbs	14.65g	17.15g	1%
Folate	9µg	4µg	1%
Choline	13.4mg	5.6mg	1%
Calories	89kcal	67kcal	1%
Net carbs	13.35g	16.25g	N/A
Calcium	18mg	14mg	0%
Iron	0.31mg	0.29mg	0%
Sugar	0.5g	16.25g	N/A
Vitamin B5		0.024mg	0%
Trans fat	0.105g	0g	N/A
Tryptophan		0.003mg	0%
Threonine		0.017mg	0%
Isoleucine		0.005mg	0%
Leucine		0.013mg	0%
Lysine		0.014mg	0%
Methionine		0.021mg	0%
Phenylalanine		0.013mg	0%
Valine		0.017mg	0%
Histidine		0.023mg	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