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Mashed potato vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between mashed potato and millet raw

  • The amount of copper, manganese, vitamin B1, iron, phosphorus, fiber, magnesium, vitamin B3, vitamin B2, and vitamin B6 in millet raw is higher than in mashed potato.
  • Millet raw covers your daily copper needs 79% more than mashed potato.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of millet raw is 71.

Specific food types used in this comparison are Fast foods, potato, mashed and Millet, raw.

Infographic

Mashed potato vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +46.7%
Contains more MagnesiumMagnesium +660%
Contains more IronIron +871%
Contains more CopperCopper +2042.9%
Contains more ZincZinc +663.6%
Contains more PhosphorusPhosphorus +383.1%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1565.3%
Contains more SeleniumSelenium +237.5%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +740%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +555.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2706.7%
Contains more Vitamin B2Vitamin B2 +1833.3%
Contains more Vitamin B3Vitamin B3 +337%
Contains more Vitamin B6Vitamin B6 +220%
Contains more FolateFolate +844.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Millet raw DV% diff.
Copper 0.035mg 0.75mg 79%
Manganese 0.098mg 1.632mg 67%
Iron 0.31mg 3.01mg 34%
Vitamin B1 0.015mg 0.421mg 34%
Phosphorus 59mg 285mg 32%
Fiber 1.3g 8.5g 29%
Magnesium 15mg 114mg 24%
Vitamin B3 1.08mg 4.72mg 23%
Vitamin B2 0.015mg 0.29mg 21%
Vitamin B6 0.12mg 0.384mg 20%
Folate 9µg 85µg 19%
Protein 1.65g 11.02g 19%
Carbs 14.65g 72.85g 19%
Vitamin B5 0.848mg 17%
Calories 89kcal 378kcal 14%
Sodium 306mg 5mg 13%
Zinc 0.22mg 1.68mg 13%
Polyunsaturated fat 1.342g 2.134g 5%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Vitamin K 5.9µg 0.9µg 4%
Selenium 0.8µg 2.7µg 3%
Potassium 286mg 195mg 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0.42mg 0.05mg 2%
Fats 2.82g 4.22g 2%
Choline 13.4mg 2%
Saturated fat 0.577g 0.723g 1%
Calcium 18mg 8mg 1%
Net carbs 13.35g 64.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Monounsaturated fat 0.72g 0.773g 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +818.3%
Contains more ProteinProtein +567.9%
Contains more FatsFats +49.6%
Contains more CarbsCarbs +397.3%
Contains more OtherOther +157.1%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -20.2%
Contains more Poly. FatPolyunsaturated fat +59%
~equal in Monounsaturated fat ~0.773g

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.