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  6. Mashed potato vs. Ladyfinger

Mashed potato vs. Ladyfinger — In-Depth Nutrition Comparison

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Important differences between mashed potato and ladyfinger

  • Mashed potato has less iron, vitamin B2, vitamin B12, vitamin B1, folate, phosphorus, zinc, and vitamin A.
  • Ladyfinger's daily need coverage for cholesterol is 74% more.
  • Mashed potato is lower in saturated fat.

The food varieties used in the comparison are Fast foods, potato, mashed and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Mashed potato vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +153.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +161.1%
Contains more IronIron +1054.8%
Contains more CopperCopper +171.4%
Contains more ZincZinc +418.2%
Contains more PhosphorusPhosphorus +193.2%
Contains less SodiumSodium -52%
Contains more ManganeseManganese +144.9%

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +288.4%
Contains more Vitamin B1Vitamin B1 +1793.3%
Contains more Vitamin B2Vitamin B2 +2753.3%
Contains more Vitamin B3Vitamin B3 +94.8%
Contains more Vitamin B12Vitamin B12 +971.4%
Contains more FolateFolate +755.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.122mg

All nutrients comparison - raw data values

Nutrient Mashed potato Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Iron 0.31mg 3.58mg 41%
Vitamin B2 0.015mg 0.428mg 32%
Vitamin B12 0.07µg 0.75µg 28%
Vitamin B5 1.116mg 22%
Vitamin B1 0.015mg 0.284mg 22%
Protein 1.65g 10.6g 18%
Folate 9µg 77µg 17%
Phosphorus 59mg 173mg 16%
Carbs 14.65g 59.7g 15%
Calories 89kcal 363kcal 14%
Vitamin A 43µg 167µg 14%
Saturated fat 0.577g 3.022g 11%
Fats 2.82g 9.1g 10%
Zinc 0.22mg 1.14mg 8%
Monounsaturated fat 0.72g 3.745g 8%
Sodium 306mg 147mg 7%
Copper 0.035mg 0.095mg 7%
Vitamin B3 1.08mg 2.104mg 6%
Manganese 0.098mg 0.24mg 6%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Potassium 286mg 113mg 5%
Vitamin E 0.42mg 3%
Calcium 18mg 47mg 3%
Choline 13.4mg 2%
Fiber 1.3g 1g 1%
Selenium 0.8µg 1%
Magnesium 15mg 12mg 1%
Polyunsaturated fat 1.342g 1.423g 1%
Net carbs 13.35g 58.7g N/A
Sugar 0.5g N/A
Vitamin B6 0.12mg 0.122mg 0%
Trans fat 0.105g N/A
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.004g N/A
Omega-3 - DHA 0g 0.036g 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

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +308.3%
Contains more OtherOther +14.5%
Contains more ProteinProtein +542.4%
Contains more FatsFats +222.7%
Contains more CarbsCarbs +307.5%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +420.1%
~equal in Polyunsaturated fat ~1.423g

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.