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  6. Mashed potato vs. Gratin

Mashed potato vs. Gratin — In-Depth Nutrition Comparison

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Important differences between mashed potato and gratin

  • Mashed potato has less copper, vitamin C, calcium, vitamin B2, and phosphorus.
  • Gratin's daily need coverage for saturated fat is 21% more.
  • Mashed potato is lower in sodium.

The food varieties used in the comparison are Fast foods, potato, mashed and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Mashed potato vs Gratin 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%
Gratin
Gratin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains less SodiumSodium -29.3%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +561.1%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +106.5%
Contains more CopperCopper +357.1%
Contains more ZincZinc +213.6%
Contains more PhosphorusPhosphorus +91.5%
Contains more ManganeseManganese +64.3%
Contains more SeleniumSelenium +237.5%

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%
Gratin
Gratin
7
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +48.8%
Contains more Vitamin B1Vitamin B1 +326.7%
Contains more Vitamin B2Vitamin B2 +673.3%
Contains more Vitamin B6Vitamin B6 +45%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.993mg

All nutrients comparison - raw data values

Nutrient Mashed potato Gratin DV% diff.
Saturated fat 0.577g 4.733g 19%
Copper 0.035mg 0.16mg 14%
Vitamin C 0mg 9.9mg 11%
Calcium 18mg 119mg 10%
Vitamin B5 0.387mg 8%
Vitamin B2 0.015mg 0.116mg 8%
Cholesterol 0mg 23mg 8%
Phosphorus 59mg 113mg 8%
Fats 2.82g 7.59g 7%
Polyunsaturated fat 1.342g 0.276g 7%
Protein 1.65g 5.06g 7%
Sodium 306mg 433mg 6%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Zinc 0.22mg 0.69mg 4%
Iron 0.31mg 0.64mg 4%
Vitamin B1 0.015mg 0.064mg 4%
Monounsaturated fat 0.72g 2.149g 4%
Vitamin B6 0.12mg 0.174mg 4%
Potassium 286mg 396mg 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0.42mg 3%
Manganese 0.098mg 0.161mg 3%
Selenium 0.8µg 2.7µg 3%
Choline 13.4mg 2%
Calories 89kcal 132kcal 2%
Vitamin A 43µg 64µg 2%
Fiber 1.3g 1.8g 2%
Vitamin B3 1.08mg 0.993mg 1%
Folate 9µg 11µg 1%
Magnesium 15mg 20mg 1%
Carbs 14.65g 11.27g 1%
Net carbs 13.35g 9.47g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.07mg 0%
Threonine 0.192mg 0%
Isoleucine 0.284mg 0%
Leucine 0.443mg 0%
Lysine 0.381mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.254mg 0%
Valine 0.325mg 0%
Histidine 0.151mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 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
Gratin
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more CarbsCarbs +30%
Contains more ProteinProtein +206.7%
Contains more FatsFats +169.1%
Contains more OtherOther +65.1%
~equal in Water ~74g

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
Gratin
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Poly. FatPolyunsaturated fat +386.2%
Contains more Mono. FatMonounsaturated fat +198.5%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.