Mashed potato vs. Hamburger — In-Depth Nutrition Comparison
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How are mashed potato and hamburgers different?
- Hamburgers have more vitamin B12, protein, iron, vitamin B3, zinc, vitamin B2, fats, and vitamin B1 than mashed potato.
- Daily need coverage for vitamin B12 for hamburgers is 57% higher.
- Mashed potato has less saturated fat.
- Hamburgers have a lower glycemic index (66) than mashed potato (87).
Fast foods, potato, mashed and Fast foods, hamburger; double, regular, patty; plain are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +26.5% |
| Contains less SodiumSodium | -26.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +466.7% |
| Contains more IronIron | +829% |
| Contains more CopperCopper | +160% |
| Contains more ZincZinc | +1204.5% |
| Contains more PhosphorusPhosphorus | +130.5% |
| Contains more ManganeseManganese | +121.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1346.7% |
| Contains more Vitamin B2Vitamin B2 | +1566.7% |
| Contains more Vitamin B3Vitamin B3 | +396.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +69.2% |
| Contains more Vitamin B12Vitamin B12 | +1957.1% |
| Contains more FolateFolate | +522.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.07µg | 1.44µg | 57% |
| Iron | 0.31mg | 2.88mg | 32% |
| Protein | 1.65g | 17.08g | 31% |
| Vitamin B3 | 1.08mg | 5.365mg | 27% |
| Zinc | 0.22mg | 2.87mg | 24% |
| Saturated fat | 0.577g | 5.096g | 21% |
| Fats | 2.82g | 14.36g | 18% |
| Vitamin B2 | 0.015mg | 0.25mg | 18% |
| Vitamin B1 | 0.015mg | 0.217mg | 17% |
| Cholesterol | 0mg | 47mg | 16% |
| Folate | 9µg | 56µg | 12% |
| Monounsaturated fat | 0.72g | 5.495g | 12% |
| Phosphorus | 59mg | 136mg | 11% |
| Omega-3 (ALA) | 0.174g | 11% | |
| Calories | 89kcal | 295kcal | 10% |
| Calcium | 18mg | 102mg | 8% |
| Omega-6 (Linoleic acid) | 1.146g | 7% | |
| Copper | 0.035mg | 0.091mg | 6% |
| Vitamin B5 | 0.31mg | 6% | |
| Vitamin B6 | 0.12mg | 0.203mg | 6% |
| Polyunsaturated fat | 1.342g | 0.38g | 6% |
| Starch | 12.1g | 5% | |
| Sodium | 306mg | 414mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Manganese | 0.098mg | 0.217mg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Carbs | 14.65g | 24.1g | 3% |
| Vitamin E | 0.42mg | 3% | |
| Potassium | 286mg | 226mg | 2% |
| Fiber | 1.3g | 0.9g | 2% |
| Choline | 13.4mg | 2% | |
| Fructose | 0.2g | 2.03g | 2% |
| Magnesium | 15mg | 20mg | 1% |
| Selenium | 0.8µg | 1% | |
| Protein per 100 calories | 1.9g | 5.8g | N/A |
| Calories per 10 g protein | 539kcal | 173kcal | N/A |
| Weight per 100 calories | 112g | 34g | N/A |
| Unsaturated / Saturated Fat ratio | 3.6 | 1.2 | N/A |
| Net carbs | 13.35g | 23.2g | N/A |
| Sugar | 0.5g | 4.15g | N/A |
| Trans fat | 0.105g | 0.814g | N/A |
| Tryptophan | 0.206mg | 0% | |
| Threonine | 0.666mg | 0% | |
| Isoleucine | 0.716mg | 0% | |
| Leucine | 1.319mg | 0% | |
| Lysine | 1.226mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.677mg | 0% | |
| Valine | 0.823mg | 0% | |
| Histidine | 0.505mg | 0% | |
| Omega-3 (EPA) | 0.001g | N/A | |
| Omega-3 (DPA) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
17.08 g
Fats:
14.36 g
Carbs:
24.1 g
Water:
42.67 g
Other:
1.79 g
| Contains more WaterWater | +86.6% |
| Contains more ProteinProtein | +935.2% |
| Contains more FatsFats | +409.2% |
| Contains more CarbsCarbs | +64.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
5.096 g
Monounsaturated fat:
Mono. Fat
5.495 g
Polyunsaturated fat:
Poly. Fat
0.38 g
| Contains less Sat. FatSaturated fat | -88.7% |
| Contains more Poly. FatPolyunsaturated fat | +253.2% |
| Contains more Mono. FatMonounsaturated fat | +663.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.22 g
Glucose:
1.16 g
Fructose:
2.03 g
Lactose:
0.13 g
Maltose:
0.6 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +120% |
| Contains more GlucoseGlucose | +480% |
| Contains more FructoseFructose | +915% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
