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  6. Mashed potato vs. Melon

Mashed potato vs. Melon — In-Depth Nutrition Comparison

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Important differences between mashed potato and melon

  • Mashed potato has more phosphorus, vitamin B3, and polyunsaturated fat; however, melon has more vitamin C.
  • Melon's daily need coverage for vitamin C is 24% more.
  • Mashed potato has 34 times more polyunsaturated fat than melon. Mashed potato has 1.342g of polyunsaturated fat, while melon has 0.039g.
  • Melon is lower in sodium.
  • Mashed potato has a higher glycemic index than melon.

The food varieties used in the comparison are Fast foods, potato, mashed and Melons, casaba, raw.

Infographic

Mashed potato vs Melon 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%
Melon
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +57.1%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +1080%
Contains more ManganeseManganese +180%
Contains more SeleniumSelenium +100%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -97.1%
~equal in Iron ~0.34mg

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%
Melon
Melon
4
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +740%
Contains more Vitamin B3Vitamin B3 +365.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136%
Contains more FolateFolate +12.5%
Contains more CholineCholine +76.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B6Vitamin B6 +35.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.015mg

All nutrients comparison - raw data values

Nutrient Mashed potato Melon DV% diff.
Vitamin C 0mg 21.8mg 24%
Sodium 306mg 9mg 13%
Polyunsaturated fat 1.342g 0.039g 9%
Phosphorus 59mg 5mg 8%
Vitamin B3 1.08mg 0.232mg 5%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Fats 2.82g 0.1g 4%
Vitamin B12 0.07µg 0µg 3%
Copper 0.035mg 0.06mg 3%
Calories 89kcal 28kcal 3%
Vitamin K 5.9µg 2.5µg 3%
Manganese 0.098mg 0.035mg 3%
Saturated fat 0.577g 0.025g 3%
Vitamin B6 0.12mg 0.163mg 3%
Carbs 14.65g 6.58g 3%
Potassium 286mg 182mg 3%
Fiber 1.3g 0.9g 2%
Vitamin E 0.42mg 0.05mg 2%
Monounsaturated fat 0.72g 0.002g 2%
Vitamin B5 0.084mg 2%
Choline 13.4mg 7.6mg 1%
Selenium 0.8µg 0.4µg 1%
Vitamin B2 0.015mg 0.031mg 1%
Magnesium 15mg 11mg 1%
Calcium 18mg 11mg 1%
Protein 1.65g 1.11g 1%
Zinc 0.22mg 0.07mg 1%
Net carbs 13.35g 5.68g N/A
Iron 0.31mg 0.34mg 0%
Sugar 0.5g 5.69g N/A
Vitamin B1 0.015mg 0.015mg 0%
Folate 9µg 8µg 0%
Trans fat 0.105g 0g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +48.6%
Contains more FatsFats +2720%
Contains more CarbsCarbs +122.6%
Contains more OtherOther +250%
Contains more WaterWater +15.4%

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
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +35900%
Contains more Poly. FatPolyunsaturated fat +3341%
Contains less Sat. FatSaturated fat -95.7%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.