Mashed potato vs. Hummus — In-Depth Nutrition Comparison
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What are the differences between mashed potato and hummus?
- The amount of copper, manganese, iron, fiber, folate, phosphorus, zinc, vitamin B1, magnesium, and vitamin B6 in hummus is higher than in mashed potato.
- Hummus's daily need coverage for copper is 55% more.
- Hummus has a lower glycemic index (6) than mashed potato (87).
We used Fast foods, potato, mashed and Hummus, commercial types in this article.
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.
| Contains more PotassiumPotassium | +25.4% |
| Contains less SodiumSodium | -19.3% |
| Contains more MagnesiumMagnesium | +373.3% |
| Contains more CalciumCalcium | +111.1% |
| Contains more IronIron | +687.1% |
| Contains more CopperCopper | +1405.7% |
| Contains more ZincZinc | +731.8% |
| Contains more PhosphorusPhosphorus | +198.3% |
| Contains more ManganeseManganese | +688.8% |
| Contains more SeleniumSelenium | +225% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +85.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1100% |
| Contains more Vitamin B2Vitamin B2 | +326.7% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more FolateFolate | +822.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.035mg | 0.527mg | 55% |
| Manganese | 0.098mg | 0.773mg | 29% |
| Iron | 0.31mg | 2.44mg | 27% |
| Folate | 9µg | 83µg | 19% |
| Fiber | 1.3g | 6g | 19% |
| Phosphorus | 59mg | 176mg | 17% |
| Polyunsaturated fat | 1.342g | 3.613g | 15% |
| Zinc | 0.22mg | 1.83mg | 15% |
| Vitamin B1 | 0.015mg | 0.18mg | 14% |
| Magnesium | 15mg | 71mg | 13% |
| Protein | 1.65g | 7.9g | 13% |
| Fats | 2.82g | 9.6g | 10% |
| Monounsaturated fat | 0.72g | 4.039g | 8% |
| Vitamin B6 | 0.12mg | 0.2mg | 6% |
| Vitamin K | 5.9µg | 5% | |
| Starch | 12.1g | 5% | |
| Vitamin A | 43µg | 5% | |
| Calories | 89kcal | 166kcal | 4% |
| Saturated fat | 0.577g | 1.437g | 4% |
| Vitamin B2 | 0.015mg | 0.064mg | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin B5 | 0.132mg | 3% | |
| Selenium | 0.8µg | 2.6µg | 3% |
| Vitamin B3 | 1.08mg | 0.582mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Sodium | 306mg | 379mg | 3% |
| Potassium | 286mg | 228mg | 2% |
| Choline | 13.4mg | 2% | |
| Calcium | 18mg | 38mg | 2% |
| Carbs | 14.65g | 14.29g | 0% |
| Net carbs | 13.35g | 8.29g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | N/A | |
| Fructose | 0.2g | 0% | |
| 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 |
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:
7.9 g
Fats:
9.6 g
Carbs:
14.29 g
Water:
66.59 g
Other:
1.62 g
| Contains more WaterWater | +19.6% |
| Contains more ProteinProtein | +378.8% |
| Contains more FatsFats | +240.4% |
| Contains more OtherOther | +28.6% |
~equal in
Carbs
~14.29g
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
1.437 g
Monounsaturated fat:
Mono. Fat
4.039 g
Polyunsaturated fat:
Poly. Fat
3.613 g
| Contains less Sat. FatSaturated fat | -59.8% |
| Contains more Mono. FatMonounsaturated fat | +461% |
| Contains more Poly. FatPolyunsaturated fat | +169.2% |
