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  6. Mashed potato vs. Groat

Mashed potato vs. Groat — In-Depth Nutrition Comparison

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What are the differences between mashed potato and groat?

  • The amount of copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, iron, zinc, and selenium in groat is higher than in mashed potato.
  • Groat's daily need coverage for copper is 118% more.
  • Groat has a lower glycemic index (54) than mashed potato (87).

We used Fast foods, potato, mashed and Buckwheat types in this article.

Infographic

Mashed potato vs Groat 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%
Groat
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +1440%
Contains more PotassiumPotassium +60.8%
Contains more IronIron +609.7%
Contains more CopperCopper +3042.9%
Contains more ZincZinc +990.9%
Contains more PhosphorusPhosphorus +488.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1226.5%
Contains more SeleniumSelenium +937.5%
~equal in Calcium ~18mg

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%
Groat
Groat
6
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +573.3%
Contains more Vitamin B2Vitamin B2 +2733.3%
Contains more Vitamin B3Vitamin B3 +550%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Groat DV% diff.
Copper 0.035mg 1.1mg 118%
Manganese 0.098mg 1.3mg 52%
Magnesium 15mg 231mg 51%
Phosphorus 59mg 347mg 41%
Vitamin B3 1.08mg 7.02mg 37%
Fiber 1.3g 10g 35%
Vitamin B2 0.015mg 0.425mg 32%
Vitamin B5 1.233mg 25%
Iron 0.31mg 2.2mg 24%
Protein 1.65g 13.25g 23%
Zinc 0.22mg 2.4mg 20%
Carbs 14.65g 71.5g 19%
Selenium 0.8µg 8.3µg 14%
Calories 89kcal 343kcal 13%
Sodium 306mg 1mg 13%
Vitamin B1 0.015mg 0.101mg 7%
Vitamin B6 0.12mg 0.21mg 7%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Potassium 286mg 460mg 5%
Folate 9µg 30µg 5%
Vitamin K 5.9µg 5%
Vitamin E 0.42mg 3%
Vitamin B12 0.07µg 0µg 3%
Choline 13.4mg 2%
Polyunsaturated fat 1.342g 1.039g 2%
Fats 2.82g 3.4g 1%
Saturated fat 0.577g 0.741g 1%
Monounsaturated fat 0.72g 1.04g 1%
Net carbs 13.35g 61.5g N/A
Calcium 18mg 18mg 0%
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 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
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +716.6%
Contains more ProteinProtein +703%
Contains more FatsFats +20.6%
Contains more CarbsCarbs +388.1%
Contains more OtherOther +66.7%

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
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -22.1%
Contains more Poly. FatPolyunsaturated fat +29.2%
Contains more Mono. FatMonounsaturated fat +44.4%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.