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  6. Mashed potato vs. Marshmallow

Mashed potato vs. Marshmallow — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and marshmallow

  • Mashed potato is higher in vitamin B6, potassium, phosphorus, vitamin B3, and polyunsaturated fat, yet marshmallow is higher in copper.
  • Mashed potato contains 134 times more choline than marshmallow. While mashed potato contains 13.4mg of choline, marshmallow contains only 0.1mg.
  • The amount of sodium in marshmallow is lower.
  • The glycemic index of marshmallow is lower.

Food varieties used in this article are Fast foods, potato, mashed and Candies, marshmallows.

Infographic

Mashed potato vs Marshmallow 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% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +5620%
Contains more IronIron +34.8%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +637.5%
Contains more ManganeseManganese +1125%
Contains more CopperCopper +177.1%
Contains less SodiumSodium -73.9%
Contains more SeleniumSelenium +112.5%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +1284.6%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +13300%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Marshmallow DV% diff.
Carbs 14.65g 81.3g 22%
Calories 89kcal 318kcal 11%
Sodium 306mg 80mg 10%
Vitamin B6 0.12mg 0.003mg 9%
Polyunsaturated fat 1.342g 0.047g 9%
Potassium 286mg 5mg 8%
Phosphorus 59mg 8mg 7%
Copper 0.035mg 0.097mg 7%
Vitamin B3 1.08mg 0.078mg 6%
Fiber 1.3g 0.1g 5%
Vitamin K 5.9µg 0µg 5%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Fats 2.82g 0.2g 4%
Manganese 0.098mg 0.008mg 4%
Magnesium 15mg 2mg 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0.42mg 0mg 3%
Choline 13.4mg 0.1mg 2%
Folate 9µg 1µg 2%
Saturated fat 0.577g 0.056g 2%
Selenium 0.8µg 1.7µg 2%
Monounsaturated fat 0.72g 0.08g 2%
Zinc 0.22mg 0.04mg 2%
Calcium 18mg 3mg 2%
Vitamin B2 0.015mg 0.001mg 1%
Vitamin B1 0.015mg 0.001mg 1%
Iron 0.31mg 0.23mg 1%
Protein 1.65g 1.8g 0%
Net carbs 13.35g 81.2g N/A
Sugar 0.5g 57.56g N/A
Vitamin B5 0.005mg 0%
Trans fat 0.105g N/A
Threonine 0.035mg 0%
Isoleucine 0.028mg 0%
Leucine 0.066mg 0%
Lysine 0.077mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.042mg 0%
Valine 0.05mg 0%
Histidine 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more FatsFats +1310%
Contains more WaterWater +385.5%
Contains more OtherOther +320%
Contains more CarbsCarbs +454.9%
~equal in Protein ~1.8g

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +2755.3%
Contains less Sat. FatSaturated fat -90.3%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.