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Mashed potato vs. Lasagne — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and lasagne?

  • Lasagne has more selenium, vitamin B12, phosphorus, calcium, copper, zinc, and vitamin A than mashed potato.
  • Lasagne's daily need coverage for selenium is 27% higher.
  • Mashed potato is lower in saturated fat.
  • Mashed potato has a higher glycemic index (87) than lasagne (28).

We used Fast foods, potato, mashed and Lasagna with meat sauce, frozen, prepared types in this comparison.

Infographic

Mashed potato vs Lasagne infographic
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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.
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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Contains more PotassiumPotassium +45.9%
Contains less SodiumSodium -18%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +388.9%
Contains more IronIron +129%
Contains more CopperCopper +157.1%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +94.9%
Contains more ManganeseManganese +96.9%
Contains more SeleniumSelenium +1887.5%

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%
Lasagne
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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +102.4%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +393.3%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B12Vitamin B12 +371.4%
Contains more Vitamin KVitamin K +18.6%
Contains more FolateFolate +166.7%
Contains more CholineCholine +73.1%
~equal in Vitamin A ~41µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.122mg

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% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more WaterWater +12.3%
Contains more ProteinProtein +341.2%
Contains more FatsFats +74.5%
Contains more OtherOther +24.6%
~equal in Carbs ~15.36g

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
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Poly. FatPolyunsaturated fat +209.9%
Contains more Mono. FatMonounsaturated fat +144.2%

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
76% 4% 7% 8% 5%
Starch: 9.83 g
Sucrose: 0.54 g
Glucose: 0.93 g
Fructose: 1.04 g
Lactose: 0.6 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +23.1%
Contains more SucroseSucrose +440%
Contains more GlucoseGlucose +365%
Contains more FructoseFructose +420%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~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 Lasagne
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 Lasagne DV% diff.
Selenium 0.8µg 15.9µg 27%
Vitamin B12 0.07µg 0.33µg 11%
Protein 1.65g 7.28g 11%
Phosphorus 59mg 115mg 8%
Saturated fat 0.577g 2.348g 8%
Calcium 18mg 88mg 7%
Vitamin B5 0.323mg 6%
Polyunsaturated fat 1.342g 0.433g 6%
Cholesterol 0mg 17mg 6%
Zinc 0.22mg 0.87mg 6%
Copper 0.035mg 0.09mg 6%
Vitamin B1 0.015mg 0.07mg 5%
Vitamin B2 0.015mg 0.074mg 5%
Iron 0.31mg 0.71mg 5%
Manganese 0.098mg 0.193mg 4%
Folate 9µg 24µg 4%
Potassium 286mg 196mg 3%
Monounsaturated fat 0.72g 1.758g 3%
Vitamin C 0mg 2.5mg 3%
Sodium 306mg 373mg 3%
Vitamin B3 1.08mg 1.528mg 3%
Vitamin E 0.42mg 0.85mg 3%
Fats 2.82g 4.92g 3%
Choline 13.4mg 23.2mg 2%
Calories 89kcal 135kcal 2%
Fiber 1.3g 1.7g 2%
Fructose 0.2g 1.04g 1%
Vitamin K 5.9µg 7µg 1%
Magnesium 15mg 20mg 1%
Starch 12.1g 9.83g 1%
Carbs 14.65g 15.36g 0%
Net carbs 13.35g 13.66g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.5g 3.11g N/A
Vitamin A 43µg 41µg 0%
Vitamin B6 0.12mg 0.122mg 0%
Trans fat 0.105g 0.196g N/A
Tryptophan 0.085mg 0%
Threonine 0.219mg 0%
Isoleucine 0.224mg 0%
Leucine 0.578mg 0%
Lysine 0.486mg 0%
Methionine 0.164mg 0%
Phenylalanine 0.329mg 0%
Valine 0.285mg 0%
Histidine 0.183mg 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - ALA 0.174g 0.026g N/A
Omega-3 - DPA 0.001g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.005g N/A
Omega-6 - Linoleic acid 1.146g 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Lasagne
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
18%
Lasagne
Minerals Daily Need Coverage Score
15%
Mashed potato
35%
Lasagne

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.771g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3)
Which food is lower in glycemic index?
Lasagne
Lasagne is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Lasagne
Lasagne is relatively richer in minerals
Which food is richer in vitamins?
Lasagne
Lasagne 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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.