Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Mashed potato
  5. Compare
  6. Mashed potato vs. Matzo

Mashed potato vs. Matzo — In-Depth Nutrition Comparison

Compare

What are the main differences between mashed potato and matzo?

  • Mashed potato is richer in potassium, while matzo is higher in selenium, iron, vitamin B1, manganese, vitamin B2, vitamin B3, and fiber.
  • Matzo's daily need coverage for selenium is 66% higher.

We used Fast foods, potato, mashed and Crackers, matzo, plain types in this comparison.

Infographic

Mashed potato vs Matzo 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%
Matzo
Matzo
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CalciumCalcium +38.5%
Contains more PotassiumPotassium +155.4%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +919.4%
Contains more CopperCopper +71.4%
Contains more ZincZinc +209.1%
Contains more PhosphorusPhosphorus +50.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +563.3%
Contains more SeleniumSelenium +4512.5%

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%
Matzo
Matzo
5
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1866.7%
Contains more CholineCholine +24.1%
Contains more Vitamin B1Vitamin B1 +2480%
Contains more Vitamin B2Vitamin B2 +1840%
Contains more Vitamin B3Vitamin B3 +260.4%
Contains more FolateFolate +88.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.115mg

All nutrients comparison - raw data values

Nutrient Mashed potato Matzo DV% diff.
Selenium 0.8µg 36.9µg 66%
Iron 0.31mg 3.16mg 36%
Vitamin B1 0.015mg 0.387mg 31%
Manganese 0.098mg 0.65mg 24%
Carbs 14.65g 83.7g 23%
Vitamin B2 0.015mg 0.291mg 21%
Vitamin B3 1.08mg 3.892mg 18%
Protein 1.65g 10g 17%
Calories 89kcal 395kcal 15%
Sodium 306mg 0mg 13%
Vitamin B5 0.443mg 9%
Fiber 1.3g 3g 7%
Vitamin K 5.9µg 0.3µg 5%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Polyunsaturated fat 1.342g 0.603g 5%
Potassium 286mg 112mg 5%
Zinc 0.22mg 0.68mg 4%
Phosphorus 59mg 89mg 4%
Copper 0.035mg 0.06mg 3%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0.226g 2%
Vitamin E 0.42mg 0.06mg 2%
Magnesium 15mg 25mg 2%
Folate 9µg 17µg 2%
Fats 2.82g 1.4g 2%
Calcium 18mg 13mg 1%
Monounsaturated fat 0.72g 0.127g 1%
Net carbs 13.35g 80.7g N/A
Sugar 0.5g 0.29g N/A
Vitamin B6 0.12mg 0.115mg 0%
Trans fat 0.105g N/A
Choline 13.4mg 10.8mg 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 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
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more FatsFats +101.4%
Contains more WaterWater +1751.6%
Contains more OtherOther +110%
Contains more ProteinProtein +506.1%
Contains more CarbsCarbs +471.3%

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +466.9%
Contains more Poly. FatPolyunsaturated fat +122.6%
Contains less Sat. FatSaturated fat -60.8%

People also compare

Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza
Matzo
Matzo vs Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup)
Matzo
Matzo vs Crackers
Crackers
Matzo
Matzo vs Cheese sandwich
Cheese sandwich

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.