Mashed potato vs. Longan — In-Depth Nutrition Comparison
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Differences between mashed potato and longan
- Mashed potato has more phosphorus, while longan has more vitamin C, copper, and vitamin B2.
- Longan's daily need coverage for vitamin C is 93% higher.
- Longan has a lower glycemic index. The glycemic index of longan is 45, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Fast foods, potato, mashed and Longans, 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 | +50% |
| Contains more CalciumCalcium | +1700% |
| Contains more IronIron | +138.5% |
| Contains more ZincZinc | +340% |
| Contains more PhosphorusPhosphorus | +181% |
| Contains more ManganeseManganese | +88.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +382.9% |
| Contains less SodiumSodium | -100% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +260% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +106.7% |
| Contains more Vitamin B2Vitamin B2 | +833.3% |
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:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +26% |
| Contains more FatsFats | +2720% |
| Contains more OtherOther | +80% |
~equal in
Carbs
~15.14g
~equal in
Water
~82.75g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0mg | 84mg | 93% |
| Copper | 0.035mg | 0.169mg | 15% |
| Sodium | 306mg | 0mg | 13% |
| Vitamin B2 | 0.015mg | 0.14mg | 10% |
| Vitamin B6 | 0.12mg | 9% | |
| Polyunsaturated fat | 1.342g | 9% | |
| Vitamin A | 43µg | 5% | |
| Phosphorus | 59mg | 21mg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin B3 | 1.08mg | 0.3mg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Fats | 2.82g | 0.1g | 4% |
| Saturated fat | 0.577g | 3% | |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Folate | 9µg | 2% | |
| Iron | 0.31mg | 0.13mg | 2% |
| Choline | 13.4mg | 2% | |
| Zinc | 0.22mg | 0.05mg | 2% |
| Calcium | 18mg | 1mg | 2% |
| Monounsaturated fat | 0.72g | 2% | |
| Manganese | 0.098mg | 0.052mg | 2% |
| Calories | 89kcal | 60kcal | 1% |
| Protein | 1.65g | 1.31g | 1% |
| Vitamin B1 | 0.015mg | 0.031mg | 1% |
| Selenium | 0.8µg | 1% | |
| Fiber | 1.3g | 1.1g | 1% |
| Potassium | 286mg | 266mg | 1% |
| Magnesium | 15mg | 10mg | 1% |
| Carbs | 14.65g | 15.14g | 0% |
| Net carbs | 13.35g | 14.04g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | 0g | N/A |
| Threonine | 0.034mg | 0% | |
| Isoleucine | 0.026mg | 0% | |
| Leucine | 0.054mg | 0% | |
| Lysine | 0.046mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.03mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.012mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
25%
Minerals Daily Need Coverage Score
15%
11%
Comparison summary
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food is cheaper?
Mashed potato is cheaper (difference - $1.4)
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Longan contains less Sodium (difference - 306mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Longan is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)