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Mashed potato vs. Instant coffee — In-Depth Nutrition Comparison

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The main differences between mashed potato and instant coffee

  • Mashed potato is richer than instant coffee in vitamin B6, phosphorus, potassium, vitamin B3, fiber, and polyunsaturated fat.
  • Daily need coverage for sodium for mashed potato is 13% higher.
  • Instant coffee contains less sodium.
  • Instant coffee has a lower glycemic index than mashed potato.

Food types used in this article are Fast foods, potato, mashed and Beverages, coffee, instant, regular, prepared with water.

Infographic

Mashed potato vs Instant coffee 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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +853.3%
Contains more IronIron +675%
Contains more CopperCopper +218.2%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +1866.7%
Contains more ManganeseManganese +553.3%
Contains more SeleniumSelenium +700%
Contains less SodiumSodium -98.7%

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% 0% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +357.6%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mashed potato Instant coffee DV% diff.
Sodium 306mg 4mg 13%
Polyunsaturated fat 1.342g 0.002g 9%
Vitamin B6 0.12mg 0mg 9%
Potassium 286mg 30mg 8%
Phosphorus 59mg 3mg 8%
Caffeine 0mg 26mg 7%
Starch 12.1g 5%
Vitamin K 5.9µg 0µg 5%
Carbs 14.65g 0.34g 5%
Vitamin B3 1.08mg 0.236mg 5%
Vitamin A 43µg 0µg 5%
Fiber 1.3g 0g 5%
Manganese 0.098mg 0.015mg 4%
Calories 89kcal 2kcal 4%
Fats 2.82g 0g 4%
Copper 0.035mg 0.011mg 3%
Vitamin E 0.42mg 0mg 3%
Iron 0.31mg 0.04mg 3%
Saturated fat 0.577g 0.002g 3%
Protein 1.65g 0.1g 3%
Magnesium 15mg 4mg 3%
Vitamin B12 0.07µg 0µg 3%
Zinc 0.22mg 0.01mg 2%
Monounsaturated fat 0.72g 0g 2%
Choline 13.4mg 2%
Folate 9µg 0µg 2%
Vitamin B1 0.015mg 0mg 1%
Vitamin B2 0.015mg 0.001mg 1%
Selenium 0.8µg 0.1µg 1%
Calcium 18mg 4mg 1%
Net carbs 13.35g 0.34g N/A
Sugar 0.5g 0g N/A
Vitamin B5 0.001mg 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
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +1550%
Contains more FatsFats +∞%
Contains more CarbsCarbs +4208.8%
Contains more OtherOther +168.1%
Contains more WaterWater +24.5%

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
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +67000%
Contains less Sat. FatSaturated fat -99.7%

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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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.