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  6. Mashed potato vs. Marinara sauce

Mashed potato vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and marinara sauce

  • Mashed potato is higher in polyunsaturated fat, yet marinara sauce is higher in vitamin B3, vitamin E, vitamin A, vitamin K, iron, and copper.
  • Marinara sauce covers your daily vitamin B3 needs 18% more than mashed potato.
  • Mashed potato contains 10 times more sodium than marinara sauce. While mashed potato contains 306mg of sodium, marinara sauce contains only 30mg.

Food varieties used in this article are Fast foods, potato, mashed and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Mashed potato vs Marinara sauce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more PhosphorusPhosphorus +73.5%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +151.6%
Contains more CopperCopper +131.4%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +37.5%
~equal in Zinc ~0.2mg

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%
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin AVitamin A +30.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +471.4%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +306.7%
Contains more Vitamin B3Vitamin B3 +262.7%
Contains more Vitamin B6Vitamin B6 +44.2%
Contains more Vitamin KVitamin K +135.6%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Choline ~13.7mg

All nutrients comparison - raw data values

Nutrient Mashed potato Marinara sauce DV% diff.
Vitamin B3 1.08mg 3.917mg 18%
Vitamin E 0.42mg 2.4mg 13%
Sodium 306mg 30mg 12%
Vitamin K 5.9µg 13.9µg 7%
Polyunsaturated fat 1.342g 0.508g 6%
Iron 0.31mg 0.78mg 6%
Starch 12.1g 5%
Copper 0.035mg 0.081mg 5%
Vitamin B6 0.12mg 0.173mg 4%
Vitamin B2 0.015mg 0.061mg 4%
Phosphorus 59mg 34mg 4%
Vitamin B12 0.07µg 0µg 3%
Calories 89kcal 51kcal 2%
Saturated fat 0.577g 0.17g 2%
Manganese 0.098mg 0.137mg 2%
Vitamin C 0mg 2mg 2%
Carbs 14.65g 8.06g 2%
Fiber 1.3g 1.8g 2%
Fats 2.82g 1.48g 2%
Vitamin A 43µg 33µg 1%
Potassium 286mg 319mg 1%
Selenium 0.8µg 1.1µg 1%
Vitamin B1 0.015mg 0.024mg 1%
Calcium 18mg 27mg 1%
Magnesium 15mg 18mg 1%
Cholesterol 0mg 2mg 1%
Folate 9µg 13µg 1%
Monounsaturated fat 0.72g 0.377g 1%
Protein 1.65g 1.41g 0%
Net carbs 13.35g 6.26g N/A
Sugar 0.5g 5.5g N/A
Zinc 0.22mg 0.2mg 0%
Trans fat 0.105g N/A
Choline 13.4mg 13.7mg 0%
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +17%
Contains more FatsFats +90.5%
Contains more CarbsCarbs +81.8%
Contains more OtherOther +31.7%
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +91%
Contains more Poly. FatPolyunsaturated fat +164.2%
Contains less Sat. FatSaturated fat -70.5%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.