Mashed potato vs. Jujube — In-Depth Nutrition Comparison
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A recap on differences between mashed potato and jujube
- Mashed potato is higher in phosphorus, yet jujube is higher in vitamin C.
- Jujube covers your daily vitamin C needs 77% more than mashed potato.
- Mashed potato contains 102 times more sodium than jujube. While mashed potato contains 306mg of sodium, jujube contains only 3mg.
- The glycemic index of jujube is lower.
Food varieties used in this article are Fast foods, potato, mashed and Jujube, raw.
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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 MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +14.4% |
| Contains more ZincZinc | +340% |
| Contains more PhosphorusPhosphorus | +156.5% |
| Contains more ManganeseManganese | +16.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +16.7% |
| Contains more IronIron | +54.8% |
| Contains more CopperCopper | +108.6% |
| Contains less SodiumSodium | -99% |
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 | +2050% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +20% |
| Contains more Vitamin B6Vitamin B6 | +48.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +166.7% |
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:
1.2 g
Fats:
0.2 g
Carbs:
20.23 g
Water:
77.86 g
Other:
0.51 g
| Contains more ProteinProtein | +37.5% |
| Contains more FatsFats | +1310% |
| Contains more OtherOther | +147.1% |
| Contains more CarbsCarbs | +38.1% |
~equal in
Water
~77.86g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0mg | 69mg | 77% |
| Sodium | 306mg | 3mg | 13% |
| Polyunsaturated fat | 1.342g | 9% | |
| Fiber | 1.3g | 5% | |
| Vitamin K | 5.9µg | 5% | |
| Vitamin A | 43µg | 2µg | 5% |
| Phosphorus | 59mg | 23mg | 5% |
| Starch | 12.1g | 5% | |
| Copper | 0.035mg | 0.073mg | 4% |
| Fats | 2.82g | 0.2g | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B6 | 0.12mg | 0.081mg | 3% |
| Saturated fat | 0.577g | 3% | |
| Zinc | 0.22mg | 0.05mg | 2% |
| Vitamin B2 | 0.015mg | 0.04mg | 2% |
| Folate | 9µg | 2% | |
| Iron | 0.31mg | 0.48mg | 2% |
| Choline | 13.4mg | 2% | |
| Monounsaturated fat | 0.72g | 2% | |
| Carbs | 14.65g | 20.23g | 2% |
| Calories | 89kcal | 79kcal | 1% |
| Manganese | 0.098mg | 0.084mg | 1% |
| Vitamin B3 | 1.08mg | 0.9mg | 1% |
| Selenium | 0.8µg | 1% | |
| Protein | 1.65g | 1.2g | 1% |
| Potassium | 286mg | 250mg | 1% |
| Magnesium | 15mg | 10mg | 1% |
| Net carbs | 13.35g | 20.23g | N/A |
| Calcium | 18mg | 21mg | 0% |
| Sugar | 0.5g | N/A | |
| Vitamin B1 | 0.015mg | 0.02mg | 0% |
| Trans fat | 0.105g | 0g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
22%
Minerals Daily Need Coverage Score
15%
10%
Comparison summary
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
Which food is lower in Sugar?
Jujube is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Jujube contains less Sodium (difference - 303mg)
Which food is lower in Saturated fat?
Jujube is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Jujube is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)