Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mashed potato vs. Kit Kat — In-Depth Nutrition Comparison

Compare

How are mashed potato and kit Kat different?

  • Mashed potato has more vitamin B6; however, kit Kat is richer in copper, vitamin B12, vitamin B2, phosphorus, calcium, iron, and vitamin B1.
  • Kit Kat covers your daily need for saturated fat, 87% more than mashed potato.
  • Mashed potato has 6 times more vitamin B6 than kit Kat. Mashed potato has 0.12mg of vitamin B6, while kit Kat has 0.02mg.
  • Kit Kat contains less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of kit Kat is 50.

Fast foods, potato, mashed and Candies, KIT KAT Wafer Bar types were used in this article.

Infographic

Mashed potato vs Kit Kat 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 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
Contains more PotassiumPotassium +23.8%
Contains more ZincZinc +144.4%
Contains more MagnesiumMagnesium +146.7%
Contains more CalciumCalcium +594.4%
Contains more IronIron +222.6%
Contains more CopperCopper +528.6%
Contains more PhosphorusPhosphorus +128.8%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +525%
~equal in Manganese ~0.1mg

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% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B3Vitamin B3 +116%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +13.5%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +1300%
Contains more Vitamin B12Vitamin B12 +700%
Contains more FolateFolate +55.6%
Contains more CholineCholine +131.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more WaterWater +4784.7%
Contains more ProteinProtein +294.5%
Contains more FatsFats +821.6%
Contains more CarbsCarbs +340.9%
~equal in Other ~1.28g

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
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Poly. FatPolyunsaturated fat +49.9%
Contains more Mono. FatMonounsaturated fat +711.7%

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
18% 68% 14%
Starch: 10.6 g
Sucrose: 40.04 g
Glucose: 0.16 g
Fructose: 0.2 g
Lactose: 8.21 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +14.2%
Contains more GlucoseGlucose +25%
Contains more SucroseSucrose +39940%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0.2g
~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 Kit Kat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Kit Kat DV% diff.
Saturated fat 0.577g 17.953g 79%
Fats 2.82g 25.99g 36%
Calories 89kcal 518kcal 21%
Copper 0.035mg 0.22mg 21%
Vitamin B12 0.07µg 0.56µg 20%
Carbs 14.65g 64.59g 17%
Vitamin B2 0.015mg 0.21mg 15%
Monounsaturated fat 0.72g 5.844g 13%
Vitamin B5 0.64mg 13%
Sodium 306mg 54mg 11%
Calcium 18mg 125mg 11%
Phosphorus 59mg 135mg 11%
Protein 1.65g 6.51g 10%
Iron 0.31mg 1mg 9%
Vitamin B1 0.015mg 0.117mg 9%
Selenium 0.8µg 5µg 8%
Vitamin B6 0.12mg 0.02mg 8%
Magnesium 15mg 37mg 5%
Caffeine 0mg 14mg 4%
Cholesterol 0mg 11mg 4%
Vitamin B3 1.08mg 0.5mg 4%
Polyunsaturated fat 1.342g 0.895g 3%
Choline 13.4mg 31mg 3%
Potassium 286mg 231mg 2%
Vitamin A 43µg 24µg 2%
Vitamin K 5.9µg 5.2µg 1%
Folate 9µg 14µg 1%
Zinc 0.22mg 0.09mg 1%
Starch 12.1g 10.6g 1%
Vitamin E 0.42mg 0.34mg 1%
Fiber 1.3g 1g 1%
Net carbs 13.35g 63.59g N/A
Sugar 0.5g 48.68g N/A
Manganese 0.098mg 0.1mg 0%
Trans fat 0.105g 0.099g N/A
Tryptophan 0.09mg 0%
Threonine 0.19mg 0%
Isoleucine 0.28mg 0%
Leucine 0.52mg 0%
Lysine 0.28mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.27mg 0%
Valine 0.36mg 0%
Histidine 0.11mg 0%
Fructose 0.2g 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.075g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g 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 Kit Kat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
20%
Kit Kat
Minerals Daily Need Coverage Score
15%
Mashed potato
30%
Kit Kat

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 48.18g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 17.376g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 252mg)
Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Kit Kat
Kit Kat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.