Mashed potato vs. Maple sugar — In-Depth Nutrition Comparison
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How are mashed potato and maple sugar different?
- Mashed potato is higher in vitamin B6, phosphorus, vitamin B3, and fiber; however, maple sugar is richer in manganese, zinc, iron, calcium, and copper.
- Daily need coverage for manganese for maple sugar is 188% higher.
- Maple sugar has less sodium.
- Maple sugar has a lower glycemic index (63) than mashed potato (87).
Fast foods, potato, mashed and Sugars, maple are the varieties used in this article.
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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 PhosphorusPhosphorus | +1866.7% |
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +419.4% |
| Contains more CopperCopper | +182.9% |
| Contains more ZincZinc | +2654.5% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +4412.2% |
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 B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +2600% |
| Contains more Vitamin B6Vitamin B6 | +3900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +538.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.098mg | 4.422mg | 188% |
| Zinc | 0.22mg | 6.06mg | 53% |
| Carbs | 14.65g | 90.9g | 25% |
| Iron | 0.31mg | 1.61mg | 16% |
| Calories | 89kcal | 354kcal | 13% |
| Sodium | 306mg | 11mg | 13% |
| Vitamin B6 | 0.12mg | 0.003mg | 9% |
| Phosphorus | 59mg | 3mg | 8% |
| Polyunsaturated fat | 1.342g | 0.1g | 8% |
| Calcium | 18mg | 90mg | 7% |
| Copper | 0.035mg | 0.099mg | 7% |
| Vitamin B3 | 1.08mg | 0.04mg | 7% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Fiber | 1.3g | 0g | 5% |
| Starch | 12.1g | 5% | |
| Fats | 2.82g | 0.2g | 4% |
| Vitamin E | 0.42mg | 0mg | 3% |
| Protein | 1.65g | 0.1g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Saturated fat | 0.577g | 0.036g | 2% |
| Folate | 9µg | 0µg | 2% |
| Monounsaturated fat | 0.72g | 0.064g | 2% |
| Choline | 13.4mg | 2.1mg | 2% |
| Vitamin B1 | 0.015mg | 0.009mg | 1% |
| Vitamin B5 | 0.048mg | 1% | |
| Magnesium | 15mg | 19mg | 1% |
| Net carbs | 13.35g | 90.9g | N/A |
| Potassium | 286mg | 274mg | 0% |
| Sugar | 0.5g | 84.87g | N/A |
| Selenium | 0.8µg | 0.8µg | 0% |
| Vitamin B2 | 0.015mg | 0.013mg | 0% |
| Trans fat | 0.105g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
| Contains more ProteinProtein | +1550% |
| Contains more FatsFats | +1310% |
| Contains more WaterWater | +895.3% |
| Contains more OtherOther | +57.5% |
| Contains more CarbsCarbs | +520.5% |
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
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
| Contains more Mono. FatMonounsaturated fat | +1025% |
| Contains more Poly. FatPolyunsaturated fat | +1242% |
| Contains less Sat. FatSaturated fat | -93.8% |
