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Mashed potato vs. Horchata — In-Depth Nutrition Comparison

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What are the differences between mashed potato and horchata?

  • The amount of vitamin B6, potassium, vitamin B3, phosphorus, and fiber in mashed potato is higher than in horchata.
  • Mashed potato's daily need coverage for sodium is 13% more.
  • Horchata has less sodium.
  • Horchata has a lower glycemic index (31) than mashed potato (87).

We used Fast foods, potato, mashed and Beverages, Horchata, as served in restaurant types in this article.

Infographic

Mashed potato vs Horchata 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 5.4% 3% 0.38% 0.67% 1.6% 6.4% 1.8% 1.3% 2.2%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +741.2%
Contains more IronIron +3000%
Contains more CopperCopper +1650%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +293.3%
Contains more ManganeseManganese +880%
Contains more SeleniumSelenium +100%
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 0% 0% 4.8% 0% 0% 0% 0.88% 0% 3.9% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2197.9%
Contains more Vitamin B6Vitamin B6 +605.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg

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
12% 87%
Protein: 0.48 g
Fats: 0.71 g
Carbs: 11.52 g
Water: 87.1 g
Other: 0.19 g
Contains more ProteinProtein +243.8%
Contains more FatsFats +297.2%
Contains more CarbsCarbs +27.2%
Contains more OtherOther +563.2%
~equal in Water ~87.1g

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
10% 60% 16% 15%
Starch: 0.99 g
Sucrose: 6.17 g
Glucose: 1.64 g
Fructose: 1.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1122.2%
Contains more SucroseSucrose +6070%
Contains more GlucoseGlucose +720%
Contains more FructoseFructose +675%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Horchata
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Mashed potato Horchata DV% diff.
Sodium 306mg 14mg 13%
Polyunsaturated fat 1.342g 9%
Vitamin B6 0.12mg 0.017mg 8%
Potassium 286mg 34mg 7%
Vitamin B3 1.08mg 0.047mg 6%
Phosphorus 59mg 15mg 6%
Vitamin K 5.9µg 0µg 5%
Vitamin A 43µg 5%
Starch 12.1g 0.99g 5%
Fiber 1.3g 0g 5%
Manganese 0.098mg 0.01mg 4%
Copper 0.035mg 0.002mg 4%
Iron 0.31mg 0.01mg 4%
Saturated fat 0.577g 3%
Magnesium 15mg 3mg 3%
Fats 2.82g 0.71g 3%
Vitamin B12 0.07µg 3%
Choline 13.4mg 2%
Monounsaturated fat 0.72g 2%
Folate 9µg 2%
Fructose 0.2g 1.55g 2%
Protein 1.65g 0.48g 2%
Calories 89kcal 54kcal 2%
Selenium 0.8µg 0.4µg 1%
Vitamin B2 0.015mg 0mg 1%
Vitamin B1 0.015mg 0mg 1%
Vitamin E 0.42mg 0.24mg 1%
Zinc 0.22mg 0.06mg 1%
Carbs 14.65g 11.52g 1%
Net carbs 13.35g 11.52g N/A
Calcium 18mg 18mg 0%
Sugar 0.5g 9.36g N/A
Trans fat 0.105g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Horchata
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
1%
Horchata
Minerals Daily Need Coverage Score
15%
Mashed potato
2%
Horchata

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 8.86g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1)
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 is lower in Cholesterol?
Horchata
Horchata is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Horchata
Horchata contains less Sodium (difference - 292mg)
Which food is lower in Saturated fat?
Horchata
Horchata is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Horchata
Horchata is lower in glycemic index (difference - 56)

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. Horchata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171941/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.