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Mashed potato vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and mixed nuts?

  • Mixed nuts have more copper, manganese, selenium, phosphorus, magnesium, vitamin E, vitamin B3, iron, and zinc than mashed potato.
  • Mixed nuts' daily need coverage for copper is 97% higher.
  • Mashed potato is lower in saturated fat.
  • Mashed potato has a higher glycemic index (87) than mixed nuts (24).

We used Fast foods, potato, mashed and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.

Infographic

Mashed potato vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +1426.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +121%
Contains more IronIron +741.9%
Contains more CopperCopper +2491.4%
Contains more ZincZinc +1427.3%
Contains more PhosphorusPhosphorus +672.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1981.6%
Contains more SeleniumSelenium +4137.5%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1761.9%
Contains more Vitamin B1Vitamin B1 +1160%
Contains more Vitamin B2Vitamin B2 +1206.7%
Contains more Vitamin B3Vitamin B3 +613.8%
Contains more Vitamin B6Vitamin B6 +193.3%
Contains more FolateFolate +822.2%
Contains more CholineCholine +288.1%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~5.7µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3727.9%
Contains more ProteinProtein +1114.5%
Contains more FatsFats +1813.1%
Contains more CarbsCarbs +43.7%
Contains more OtherOther +128.6%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +3856.7%
Contains more Poly. FatPolyunsaturated fat +988.8%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +188.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +4050%
~equal in Lactose ~0g
~equal in Maltose ~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 Mixed nuts
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Mixed nuts DV% diff.
Copper 0.035mg 0.907mg 97%
Polyunsaturated fat 1.342g 14.612g 88%
Manganese 0.098mg 2.04mg 84%
Fats 2.82g 53.95g 79%
Monounsaturated fat 0.72g 28.488g 69%
Selenium 0.8µg 33.9µg 60%
Phosphorus 59mg 456mg 57%
Magnesium 15mg 229mg 51%
Vitamin E 0.42mg 7.82mg 49%
Vitamin B3 1.08mg 7.709mg 41%
Saturated fat 0.577g 8.711g 37%
Protein 1.65g 20.04g 37%
Iron 0.31mg 2.61mg 29%
Zinc 0.22mg 3.36mg 29%
Calories 89kcal 607kcal 26%
Vitamin B5 1.14mg 23%
Fiber 1.3g 7g 23%
Folate 9µg 83µg 19%
Vitamin B6 0.12mg 0.352mg 18%
Vitamin B1 0.015mg 0.189mg 15%
Vitamin B2 0.015mg 0.196mg 14%
Sodium 306mg 5mg 13%
Potassium 286mg 632mg 10%
Calcium 18mg 117mg 10%
Choline 13.4mg 52mg 7%
Vitamin A 43µg 0µg 5%
Starch 12.1g 4.2g 3%
Vitamin B12 0.07µg 0µg 3%
Carbs 14.65g 21.05g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 13.35g 14.05g N/A
Sugar 0.5g 4.15g N/A
Vitamin K 5.9µg 5.7µg 0%
Trans fat 0.105g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Fructose 0.2g 0g 0%
Omega-3 - EPA 0.001g 0.005g N/A
Omega-3 - ALA 0.174g 0.082g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.013g N/A
Omega-6 - Linoleic acid 1.146g 14.455g N/A

Which food is preferable for your diet?

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

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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
50%
Mixed nuts
Minerals Daily Need Coverage Score
15%
Mashed potato
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 301mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.65g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 8.134g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.