Mashed potato vs. Lettuce — In-Depth Nutrition Comparison
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Important differences between mashed potato and lettuce
- Mashed potato has less vitamin A, vitamin K, vitamin C, folate, iron, manganese, and vitamin B2.
- Lettuce's daily need coverage for vitamin A is 144% more.
- Mashed potato has 11 times more sodium than lettuce. Mashed potato has 306mg of sodium, while lettuce has 28mg.
- Mashed potato has a higher glycemic index than lettuce.
The food varieties used in the comparison are Fast foods, potato, mashed and Lettuce, green leaf, raw.
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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.
| Contains more MagnesiumMagnesium | +15.4% |
| Contains more PotassiumPotassium | +47.4% |
| Contains more CopperCopper | +20.7% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +103.4% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +177.4% |
| Contains less SodiumSodium | -90.8% |
| Contains more ManganeseManganese | +155.1% |
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.
| Contains more Vitamin EVitamin E | +90.9% |
| Contains more Vitamin B3Vitamin B3 | +188% |
| Contains more Vitamin B6Vitamin B6 | +33.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +760.5% |
| Contains more Vitamin B1Vitamin B1 | +366.7% |
| Contains more Vitamin B2Vitamin B2 | +433.3% |
| Contains more Vitamin KVitamin K | +2040.7% |
| Contains more FolateFolate | +322.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.9µg | 126.3µg | 100% |
| Vitamin A | 43µg | 370µg | 36% |
| Sodium | 306mg | 28mg | 12% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Polyunsaturated fat | 1.342g | 0.082g | 8% |
| Manganese | 0.098mg | 0.25mg | 7% |
| Iron | 0.31mg | 0.86mg | 7% |
| Folate | 9µg | 38µg | 7% |
| Vitamin B2 | 0.015mg | 0.08mg | 5% |
| Vitamin B1 | 0.015mg | 0.07mg | 5% |
| Starch | 12.1g | 0g | 5% |
| Carbs | 14.65g | 2.87g | 4% |
| Vitamin B3 | 1.08mg | 0.375mg | 4% |
| Phosphorus | 59mg | 29mg | 4% |
| Fats | 2.82g | 0.15g | 4% |
| Calories | 89kcal | 15kcal | 4% |
| Saturated fat | 0.577g | 0.02g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin B5 | 0.134mg | 3% | |
| Potassium | 286mg | 194mg | 3% |
| Vitamin B6 | 0.12mg | 0.09mg | 2% |
| Calcium | 18mg | 36mg | 2% |
| Monounsaturated fat | 0.72g | 0.006g | 2% |
| Vitamin E | 0.42mg | 0.22mg | 1% |
| Copper | 0.035mg | 0.029mg | 1% |
| Protein | 1.65g | 1.36g | 1% |
| Net carbs | 13.35g | 1.57g | N/A |
| Magnesium | 15mg | 13mg | 0% |
| Sugar | 0.5g | 0.78g | N/A |
| Fiber | 1.3g | 1.3g | 0% |
| Zinc | 0.22mg | 0.18mg | 0% |
| Selenium | 0.8µg | 0.6µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Choline | 13.4mg | 13.6mg | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.079mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.022mg | 0% | |
| Fructose | 0.2g | 0.43g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
| Contains more ProteinProtein | +21.3% |
| Contains more FatsFats | +1780% |
| Contains more CarbsCarbs | +410.5% |
| Contains more OtherOther | +96.9% |
| Contains more WaterWater | +19.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 g
| Contains more Mono. FatMonounsaturated fat | +11900% |
| Contains more Poly. FatPolyunsaturated fat | +1536.6% |
| Contains less Sat. FatSaturated fat | -96.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0.36 g
Fructose:
0.43 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +80% |
| Contains more FructoseFructose | +115% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
