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Mashed potato vs. Jerky — In-Depth Nutrition Comparison

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Differences between mashed potato and jerky

  • Mashed potato contains less zinc, iron, phosphorus, vitamin B12, folate, copper, selenium, and choline than jerky.
  • Jerky's daily need coverage for sodium is 77% higher.
  • The amount of sodium in mashed potato is lower.
  • Jerky has a lower glycemic index. The glycemic index of jerky is 0, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Fast foods, potato, mashed and Snacks, beef jerky, chopped and formed.

Infographic

Mashed potato vs Jerky 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%
Jerky
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains less SodiumSodium -85.3%
Contains more MagnesiumMagnesium +240%
Contains more CalciumCalcium +11.1%
Contains more PotassiumPotassium +108.7%
Contains more IronIron +1648.4%
Contains more CopperCopper +548.6%
Contains more ZincZinc +3586.4%
Contains more PhosphorusPhosphorus +589.8%
Contains more ManganeseManganese +13.3%
Contains more SeleniumSelenium +1237.5%

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%
Jerky
10
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +156.5%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +926.7%
Contains more Vitamin B2Vitamin B2 +846.7%
Contains more Vitamin B3Vitamin B3 +60.4%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more Vitamin B12Vitamin B12 +1314.3%
Contains more FolateFolate +1388.9%
Contains more CholineCholine +714.2%
~equal in Vitamin C ~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
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +33.2%
Contains more WaterWater +240.8%
Contains more ProteinProtein +1912.1%
Contains more FatsFats +807.8%
Contains more OtherOther +442.9%

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
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Poly. FatPolyunsaturated fat +32.7%
Contains more Mono. FatMonounsaturated fat +1470.1%

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 Jerky
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mashed potato Jerky DV% diff.
Sodium 306mg 2081mg 77%
Zinc 0.22mg 8.11mg 72%
Iron 0.31mg 5.42mg 64%
Protein 1.65g 33.2g 63%
Phosphorus 59mg 407mg 50%
Saturated fat 0.577g 10.85g 47%
Vitamin B12 0.07µg 0.99µg 38%
Fats 2.82g 25.6g 35%
Folate 9µg 134µg 31%
Monounsaturated fat 0.72g 11.305g 26%
Copper 0.035mg 0.227mg 21%
Selenium 0.8µg 10.7µg 18%
Choline 13.4mg 109.1mg 17%
Calories 89kcal 410kcal 16%
Cholesterol 0mg 48mg 16%
Vitamin B1 0.015mg 0.154mg 12%
Vitamin B2 0.015mg 0.142mg 10%
Potassium 286mg 597mg 9%
Magnesium 15mg 51mg 9%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Vitamin B6 0.12mg 0.179mg 5%
Vitamin B3 1.08mg 1.732mg 4%
Vitamin K 5.9µg 2.3µg 3%
Vitamin B5 0.163mg 3%
Fiber 1.3g 1.8g 2%
Vitamin D 0µg 0.3µg 2%
Polyunsaturated fat 1.342g 1.011g 2%
Manganese 0.098mg 0.111mg 1%
Vitamin D 0IU 11IU 1%
Carbs 14.65g 11g 1%
Net carbs 13.35g 9.2g N/A
Calcium 18mg 20mg 0%
Sugar 0.5g 9g N/A
Vitamin E 0.42mg 0.49mg 0%
Trans fat 0.105g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Jerky
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
35%
Jerky
Minerals Daily Need Coverage Score
15%
Mashed potato
111%
Jerky

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 8.5g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 1775mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 10.273g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $4)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.