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Mashed potato vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and mango

  • Mashed potato is higher in phosphorus and polyunsaturated fat, yet mango is higher in vitamin C, vitamin A, folate, and copper.
  • Mango covers your daily vitamin C needs 40% more than mashed potato.
  • Mashed potato contains 306 times more sodium than mango. While mashed potato contains 306mg of sodium, mango contains only 1mg.
  • The glycemic index of mango is lower.

Food varieties used in this article are Fast foods, potato, mashed and Mangos, raw.

Infographic

Mashed potato vs Mango 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%
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +93.8%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +321.4%
Contains more ManganeseManganese +55.6%
Contains more SeleniumSelenium +33.3%
Contains more CopperCopper +217.1%
Contains less SodiumSodium -99.7%

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%
Mango
7
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B3Vitamin B3 +61.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +40.5%
Contains more CholineCholine +76.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25.6%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more FolateFolate +377.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg

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
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +101.2%
Contains more FatsFats +642.1%
Contains more OtherOther +250%
~equal in Carbs ~14.98g
~equal in Water ~83.46g

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
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +414.3%
Contains more Poly. FatPolyunsaturated fat +1790.1%
Contains less Sat. FatSaturated fat -84.1%

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
Mango
3
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +6870%
Contains more GlucoseGlucose +905%
Contains more FructoseFructose +2240%
~equal in Lactose ~0g
~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 Mango
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Mango DV% diff.
Vitamin C 0mg 36.4mg 40%
Sodium 306mg 1mg 13%
Folate 9µg 43µg 9%
Copper 0.035mg 0.111mg 8%
Polyunsaturated fat 1.342g 0.071g 8%
Fructose 0.2g 4.68g 6%
Phosphorus 59mg 14mg 6%
Starch 12.1g 5%
Vitamin B5 0.197mg 4%
Fats 2.82g 0.38g 4%
Potassium 286mg 168mg 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0.42mg 0.9mg 3%
Vitamin B3 1.08mg 0.669mg 3%
Iron 0.31mg 0.16mg 2%
Vitamin B2 0.015mg 0.038mg 2%
Saturated fat 0.577g 0.092g 2%
Manganese 0.098mg 0.063mg 2%
Protein 1.65g 0.82g 2%
Choline 13.4mg 7.6mg 1%
Vitamin K 5.9µg 4.2µg 1%
Monounsaturated fat 0.72g 0.14g 1%
Calories 89kcal 60kcal 1%
Vitamin B1 0.015mg 0.028mg 1%
Vitamin A 43µg 54µg 1%
Zinc 0.22mg 0.09mg 1%
Fiber 1.3g 1.6g 1%
Calcium 18mg 11mg 1%
Magnesium 15mg 10mg 1%
Net carbs 13.35g 13.38g N/A
Carbs 14.65g 14.98g 0%
Sugar 0.5g 13.66g N/A
Selenium 0.8µg 0.6µg 0%
Vitamin B6 0.12mg 0.119mg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Mango
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
21%
Mango
Minerals Daily Need Coverage Score
15%
Mashed potato
9%
Mango

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 13.16g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.3)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 0.485g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.