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  6. Mashed potato vs. Heart of palm

Mashed potato vs. Heart of palm — In-Depth Nutrition Comparison

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Differences between mashed potato and heart of palm

  • Mashed potato contains less copper, vitamin B6, potassium, zinc, iron, vitamin B2, phosphorus, and vitamin C than heart of palm.
  • Heart of palm's daily need coverage for copper is 68% higher.
  • Heart of palm contains 22 times less sodium than mashed potato. Mashed potato contains 306mg of sodium, while heart of palm contains 14mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Fast foods, potato, mashed and Hearts of palm, raw.

Infographic

Mashed potato vs Heart of palm infographic
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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.
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% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +14.3%
Contains more PotassiumPotassium +531.5%
Contains more IronIron +445.2%
Contains more CopperCopper +1740%
Contains more ZincZinc +1595.5%
Contains more PhosphorusPhosphorus +137.3%
Contains less SodiumSodium -95.4%
~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%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +1100%
Contains more Vitamin B6Vitamin B6 +575%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Mashed potato Heart of palm DV% diff.
Copper 0.035mg 0.644mg 68%
Vitamin B6 0.12mg 0.81mg 53%
Potassium 286mg 1806mg 45%
Zinc 0.22mg 3.73mg 32%
Iron 0.31mg 1.69mg 17%
Vitamin B2 0.015mg 0.18mg 13%
Sodium 306mg 14mg 13%
Phosphorus 59mg 140mg 12%
Vitamin C 0mg 8mg 9%
Polyunsaturated fat 1.342g 0.089g 8%
Vitamin K 5.9µg 0µg 5%
Starch 12.1g 5%
Vitamin A 43µg 3µg 4%
Manganese 0.098mg 4%
Carbs 14.65g 25.61g 4%
Fats 2.82g 0.2g 4%
Folate 9µg 24µg 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin B1 0.015mg 0.05mg 3%
Choline 13.4mg 0mg 2%
Saturated fat 0.577g 0.046g 2%
Monounsaturated fat 0.72g 0.005g 2%
Protein 1.65g 2.7g 2%
Calories 89kcal 115kcal 1%
Vitamin B3 1.08mg 0.9mg 1%
Vitamin E 0.42mg 0.5mg 1%
Fiber 1.3g 1.5g 1%
Magnesium 15mg 10mg 1%
Net carbs 13.35g 24.11g N/A
Calcium 18mg 18mg 0%
Sugar 0.5g 17.16g N/A
Selenium 0.8µg 0.7µg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +1310%
Contains more WaterWater +14.6%
Contains more ProteinProtein +63.6%
Contains more CarbsCarbs +74.8%
Contains more OtherOther +57.9%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +14300%
Contains more Poly. FatPolyunsaturated fat +1407.9%
Contains less Sat. FatSaturated fat -92%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.