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  6. Mashed potato vs. Marmalade

Mashed potato vs. Marmalade — In-Depth Nutrition Comparison

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Important differences between mashed potato and marmalade

  • Mashed potato has more phosphorus, vitamin B6, potassium, and vitamin B3; however, marmalade has more copper and vitamin C.
  • Mashed potato's daily need coverage for sodium is 11% more.
  • Mashed potato has 21 times more vitamin B3 than marmalade. Mashed potato has 1.08mg of vitamin B3, while marmalade has 0.052mg.
  • Marmalade is lower in sodium.
  • Mashed potato has a higher glycemic index than marmalade.

The food varieties used in the comparison are Fast foods, potato, mashed and Marmalade, orange.

Infographic

Mashed potato vs Marmalade infographic
Infographic link

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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +650%
Contains more PotassiumPotassium +673%
Contains more IronIron +106.7%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +1375%
Contains more ManganeseManganese +390%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +111.1%
Contains more CopperCopper +157.1%
Contains less SodiumSodium -81.7%

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8%
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +1976.9%
Contains more Vitamin B6Vitamin B6 +531.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Mashed potato Marmalade DV% diff.
Carbs 14.65g 66.3g 17%
Sodium 306mg 56mg 11%
Polyunsaturated fat 1.342g 0g 9%
Calories 89kcal 246kcal 8%
Phosphorus 59mg 4mg 8%
Vitamin B6 0.12mg 0.019mg 8%
Potassium 286mg 37mg 7%
Copper 0.035mg 0.09mg 6%
Vitamin B3 1.08mg 0.052mg 6%
Vitamin C 0mg 4.8mg 5%
Starch 12.1g 5%
Vitamin K 5.9µg 0µg 5%
Fats 2.82g 0g 4%
Vitamin A 43µg 3µg 4%
Protein 1.65g 0.3g 3%
Magnesium 15mg 2mg 3%
Manganese 0.098mg 0.02mg 3%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0g 3%
Calcium 18mg 38mg 2%
Iron 0.31mg 0.15mg 2%
Fiber 1.3g 0.7g 2%
Zinc 0.22mg 0.04mg 2%
Vitamin E 0.42mg 0.06mg 2%
Choline 13.4mg 3mg 2%
Monounsaturated fat 0.72g 0g 2%
Vitamin B1 0.015mg 0.005mg 1%
Vitamin B2 0.015mg 0.025mg 1%
Net carbs 13.35g 65.6g N/A
Sugar 0.5g 60g N/A
Selenium 0.8µg 0.6µg 0%
Vitamin B5 0.015mg 0%
Folate 9µg 9µg 0%
Trans fat 0.105g N/A
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +450%
Contains more FatsFats +∞%
Contains more WaterWater +139.8%
Contains more OtherOther +530%
Contains more CarbsCarbs +352.6%

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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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.