Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mashed potato vs. Miso — In-Depth Nutrition Comparison

Compare

Differences between mashed potato and miso

  • Mashed potato contains less copper, manganese, iron, zinc, vitamin K, vitamin B2, fiber, phosphorus, and selenium than miso.
  • Miso's daily need coverage for sodium is 149% higher.
  • The amount of sodium in mashed potato is lower.
  • Miso has a lower glycemic index. The glycemic index of miso is 61, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Fast foods, potato, mashed and Miso.

Infographic

Mashed potato vs Miso 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%
Miso
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +36.2%
Contains less SodiumSodium -91.8%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +216.7%
Contains more IronIron +703.2%
Contains more CopperCopper +1100%
Contains more ZincZinc +1063.6%
Contains more PhosphorusPhosphorus +169.5%
Contains more ManganeseManganese +776.5%
Contains more SeleniumSelenium +775%

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%
Miso
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 Choline Choline 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin AVitamin A +975%
Contains more Vitamin EVitamin E +4100%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B1Vitamin B1 +553.3%
Contains more Vitamin B2Vitamin B2 +1453.3%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more Vitamin B12Vitamin B12 +14.3%
Contains more Vitamin KVitamin K +396.6%
Contains more FolateFolate +111.1%
Contains more CholineCholine +438.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +85.1%
Contains more ProteinProtein +675.2%
Contains more FatsFats +113.1%
Contains more CarbsCarbs +73.2%
Contains more OtherOther +916.7%

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
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -43.7%
Contains more Mono. FatMonounsaturated fat +55.3%
Contains more Poly. FatPolyunsaturated fat +114.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +2900%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Miso
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Miso DV% diff.
Sodium 306mg 3728mg 149%
Copper 0.035mg 0.42mg 43%
Manganese 0.098mg 0.859mg 33%
Iron 0.31mg 2.49mg 27%
Protein 1.65g 12.79g 22%
Zinc 0.22mg 2.56mg 21%
Vitamin K 5.9µg 29.3µg 20%
Vitamin B2 0.015mg 0.233mg 17%
Fiber 1.3g 5.4g 16%
Phosphorus 59mg 159mg 14%
Selenium 0.8µg 7µg 11%
Choline 13.4mg 72.2mg 11%
Polyunsaturated fat 1.342g 2.884g 10%
Magnesium 15mg 48mg 8%
Vitamin B1 0.015mg 0.098mg 7%
Vitamin B5 0.337mg 7%
Fructose 0.2g 6g 7%
Vitamin B6 0.12mg 0.199mg 6%
Calories 89kcal 198kcal 5%
Fats 2.82g 6.01g 5%
Starch 12.1g 5%
Calcium 18mg 57mg 4%
Carbs 14.65g 25.37g 4%
Vitamin A 43µg 4µg 4%
Vitamin E 0.42mg 0.01mg 3%
Folate 9µg 19µg 3%
Potassium 286mg 210mg 2%
Saturated fat 0.577g 1.025g 2%
Vitamin B3 1.08mg 0.906mg 1%
Monounsaturated fat 0.72g 1.118g 1%
Net carbs 13.35g 19.97g N/A
Sugar 0.5g 6.2g N/A
Vitamin B12 0.07µg 0.08µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 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 0g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Mashed potato
23%
Miso
Minerals Daily Need Coverage Score
15%
Mashed potato
108%
Miso

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 5.7g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 3422mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.448g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.