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Mashed potato vs. Honey — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and honey

  • Mashed potato is higher than honey in phosphorus, vitamin B6, potassium, vitamin B3, and polyunsaturated fat.
  • Mashed potato covers your daily sodium needs 13% more than honey.
  • The amount of sodium in honey is lower.
  • The glycemic index of honey is lower.

Food varieties used in this article are Fast foods, potato, mashed and Honey.

Infographic

Mashed potato vs Honey 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%
Honey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +450%
Contains more PhosphorusPhosphorus +1375%
Contains more ManganeseManganese +22.5%
Contains more IronIron +35.5%
Contains less SodiumSodium -98.7%
~equal in Copper ~0.036mg
~equal in Zinc ~0.22mg
~equal in Selenium ~0.8µg

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%
Honey
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 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +792.6%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +509.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +153.3%
~equal in Vitamin D ~0µg

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
Honey
1
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more ProteinProtein +450%
Contains more FatsFats +∞%
Contains more WaterWater +365.6%
Contains more OtherOther +530%
Contains more CarbsCarbs +462.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
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
Honey
5
44% 50% 2% 4%
Starch: 0 g
Sucrose: 0.89 g
Glucose: 35.75 g
Fructose: 40.94 g
Lactose: 0 g
Maltose: 1.44 g
Galactose: 3.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +790%
Contains more GlucoseGlucose +17775%
Contains more FructoseFructose +20370%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Honey
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Honey DV% diff.
Fructose 0.2g 40.94g 51%
Carbs 14.65g 82.4g 23%
Sodium 306mg 4mg 13%
Calories 89kcal 304kcal 11%
Polyunsaturated fat 1.342g 0g 9%
Phosphorus 59mg 4mg 8%
Vitamin B6 0.12mg 0.024mg 7%
Potassium 286mg 52mg 7%
Vitamin B3 1.08mg 0.121mg 6%
Vitamin K 5.9µg 0µg 5%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Fiber 1.3g 0.2g 4%
Fats 2.82g 0g 4%
Saturated fat 0.577g 0g 3%
Magnesium 15mg 2mg 3%
Vitamin E 0.42mg 0mg 3%
Vitamin B12 0.07µg 0µg 3%
Protein 1.65g 0.3g 3%
Folate 9µg 2µg 2%
Choline 13.4mg 2.2mg 2%
Monounsaturated fat 0.72g 0g 2%
Vitamin B2 0.015mg 0.038mg 2%
Vitamin B5 0.068mg 1%
Vitamin B1 0.015mg 0mg 1%
Vitamin C 0mg 0.5mg 1%
Manganese 0.098mg 0.08mg 1%
Iron 0.31mg 0.42mg 1%
Calcium 18mg 6mg 1%
Net carbs 13.35g 82.2g N/A
Sugar 0.5g 82.12g N/A
Copper 0.035mg 0.036mg 0%
Zinc 0.22mg 0.22mg 0%
Selenium 0.8µg 0.8µg 0%
Trans fat 0.105g N/A
Tryptophan 0.004mg 0%
Threonine 0.004mg 0%
Isoleucine 0.008mg 0%
Leucine 0.01mg 0%
Lysine 0.008mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.011mg 0%
Valine 0.009mg 0%
Histidine 0.001mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Honey
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Mashed potato
2%
Honey
Minerals Daily Need Coverage Score
15%
Mashed potato
6%
Honey

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 81.62g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food is richer in vitamins?
Mashed potato
Mashed potato is relatively richer in vitamins
Which food contains less Sodium?
Honey
Honey contains less Sodium (difference - 302mg)
Which food is lower in Saturated fat?
Honey
Honey is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Honey
Honey is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.