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Mashed potato vs. Kiwi — In-Depth Nutrition Comparison

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What are the differences between mashed potato and kiwi?

  • Mashed potato is higher in polyunsaturated fat; however, kiwi is richer in vitamin C, vitamin K, copper, vitamin E, and fiber.
  • Kiwi's daily need coverage for vitamin C is 103% more.
  • Kiwi contains 102 times less sodium than mashed potato. Mashed potato contains 306mg of sodium, while kiwi contains 3mg.
  • Kiwi has a lower glycemic index (58) than mashed potato (87).

We used Fast foods, potato, mashed and Kiwifruit, green, raw types in this article.

Infographic

Mashed potato vs Kiwi 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%
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +73.5%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +13.3%
Contains more CalciumCalcium +88.9%
Contains more CopperCopper +271.4%
Contains less SodiumSodium -99%
~equal in Potassium ~312mg
~equal in Iron ~0.31mg
~equal in Manganese ~0.098mg

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%
Kiwi
7
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +975%
Contains more Vitamin B3Vitamin B3 +216.7%
Contains more Vitamin B6Vitamin B6 +90.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +71.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +247.6%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin KVitamin K +583.1%
Contains more FolateFolate +177.8%
~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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +44.7%
Contains more FatsFats +442.3%
Contains more OtherOther +106.6%
~equal in Carbs ~14.66g
~equal in Water ~83.07g

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +1431.9%
Contains more Poly. FatPolyunsaturated fat +367.6%
Contains less Sat. FatSaturated fat -95%

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
Kiwi
5
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +50%
Contains more GlucoseGlucose +1955%
Contains more FructoseFructose +2075%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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 Kiwi
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Vitamin K 5.9µg 40.3µg 29%
Sodium 306mg 3mg 13%
Copper 0.035mg 0.13mg 11%
Fiber 1.3g 3g 7%
Polyunsaturated fat 1.342g 0.287g 7%
Vitamin E 0.42mg 1.46mg 7%
Fructose 0.2g 4.35g 5%
Starch 12.1g 0g 5%
Vitamin B3 1.08mg 0.341mg 5%
Vitamin B6 0.12mg 0.063mg 4%
Vitamin A 43µg 4µg 4%
Phosphorus 59mg 34mg 4%
Vitamin B5 0.183mg 4%
Fats 2.82g 0.52g 4%
Folate 9µg 25µg 4%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0.029g 2%
Calcium 18mg 34mg 2%
Monounsaturated fat 0.72g 0.047g 2%
Choline 13.4mg 7.8mg 1%
Protein 1.65g 1.14g 1%
Calories 89kcal 61kcal 1%
Vitamin B2 0.015mg 0.025mg 1%
Selenium 0.8µg 0.2µg 1%
Zinc 0.22mg 0.14mg 1%
Potassium 286mg 312mg 1%
Vitamin B1 0.015mg 0.027mg 1%
Net carbs 13.35g 11.66g N/A
Carbs 14.65g 14.66g 0%
Magnesium 15mg 17mg 0%
Iron 0.31mg 0.31mg 0%
Sugar 0.5g 8.99g N/A
Manganese 0.098mg 0.098mg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 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 Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
15%
Mashed potato
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 8.49g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 303mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.548g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.