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  6. Mashed potato vs. Lemon

Mashed potato vs. Lemon — In-Depth Nutrition Comparison

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How are mashed potato and lemons different?

  • Mashed potato is higher in phosphorus, vitamin B3, and polyunsaturated fat; however, lemons are richer in vitamin C and fiber.
  • Daily need coverage for vitamin C for lemons is 59% higher.
  • Mashed potato contains 153 times more sodium than lemons. While mashed potato contains 306mg of sodium, lemons contain only 2mg.

Fast foods, potato, mashed and Lemons, raw, without peel are the varieties used in this article.

Infographic

Mashed potato vs Lemon 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%
Lemon
Lemon
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 7.8% 12% 23% 12% 1.6% 6.9% 0.26% 3.9% 2.2%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +107.2%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +268.8%
Contains more ManganeseManganese +226.7%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +44.4%
Contains more IronIron +93.5%
Contains less SodiumSodium -99.3%
~equal in Copper ~0.037mg

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%
Lemon
Lemon
5
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 177% 0.33% 3% 0% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3% 2.8%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B3Vitamin B3 +980%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +162.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Lemon DV% diff.
Vitamin C 0mg 53mg 59%
Sodium 306mg 2mg 13%
Polyunsaturated fat 1.342g 0.089g 8%
Phosphorus 59mg 16mg 6%
Vitamin B3 1.08mg 0.1mg 6%
Fiber 1.3g 2.8g 6%
Vitamin K 5.9µg 0µg 5%
Vitamin A 43µg 1µg 5%
Starch 12.1g 5%
Vitamin B5 0.19mg 4%
Fats 2.82g 0.3g 4%
Potassium 286mg 138mg 4%
Iron 0.31mg 0.6mg 4%
Vitamin B12 0.07µg 0µg 3%
Manganese 0.098mg 0.03mg 3%
Calories 89kcal 29kcal 3%
Vitamin B6 0.12mg 0.08mg 3%
Vitamin E 0.42mg 0.15mg 2%
Saturated fat 0.577g 0.039g 2%
Monounsaturated fat 0.72g 0.011g 2%
Vitamin B1 0.015mg 0.04mg 2%
Magnesium 15mg 8mg 2%
Carbs 14.65g 9.32g 2%
Choline 13.4mg 5.1mg 2%
Folate 9µg 11µg 1%
Selenium 0.8µg 0.4µg 1%
Protein 1.65g 1.1g 1%
Zinc 0.22mg 0.06mg 1%
Calcium 18mg 26mg 1%
Net carbs 13.35g 6.52g N/A
Sugar 0.5g 2.5g N/A
Copper 0.035mg 0.037mg 0%
Vitamin B2 0.015mg 0.02mg 0%
Trans fat 0.105g 0g N/A
Fructose 0.2g 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

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
Lemon
Lemon
1
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 g
Contains more ProteinProtein +50%
Contains more FatsFats +840%
Contains more CarbsCarbs +57.2%
Contains more OtherOther +320%
Contains more WaterWater +11.8%

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
Lemon
Lemon
1
28% 8% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +6445.5%
Contains more Poly. FatPolyunsaturated fat +1407.9%
Contains less Sat. FatSaturated fat -93.2%

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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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.