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  6. Mashed potato vs. Mulberry

Mashed potato vs. Mulberry — In-Depth Nutrition Comparison

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How are mashed potato and mulberries different?

  • Mashed potato is higher in vitamin B6 and polyunsaturated fat; however, mulberries are richer in vitamin C, iron, and vitamin B2.
  • Daily need coverage for vitamin C for mulberries is 40% higher.
  • Mashed potato contains 31 times more sodium than mulberries. While mashed potato contains 306mg of sodium, mulberries contain only 10mg.
  • Mulberries have a lower glycemic index (25) than mashed potato (87).

Fast foods, potato, mashed and Mulberries, raw are the varieties used in this article.

Infographic

Mashed potato vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more PotassiumPotassium +47.4%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +55.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +116.7%
Contains more IronIron +496.8%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -96.7%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin B6Vitamin B6 +140%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +107.1%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +573.3%
Contains more Vitamin KVitamin K +32.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Mashed potato Mulberry DV% diff.
Vitamin C 0mg 36.4mg 40%
Iron 0.31mg 1.85mg 19%
Sodium 306mg 10mg 13%
Polyunsaturated fat 1.342g 0.207g 8%
Vitamin B2 0.015mg 0.101mg 7%
Vitamin A 43µg 1µg 5%
Starch 12.1g 5%
Vitamin B6 0.12mg 0.05mg 5%
Manganese 0.098mg 4%
Fats 2.82g 0.39g 4%
Potassium 286mg 194mg 3%
Vitamin B12 0.07µg 0µg 3%
Copper 0.035mg 0.06mg 3%
Vitamin B3 1.08mg 0.62mg 3%
Saturated fat 0.577g 0.027g 3%
Phosphorus 59mg 38mg 3%
Vitamin E 0.42mg 0.87mg 3%
Vitamin K 5.9µg 7.8µg 2%
Monounsaturated fat 0.72g 0.041g 2%
Calories 89kcal 43kcal 2%
Calcium 18mg 39mg 2%
Fiber 1.3g 1.7g 2%
Carbs 14.65g 9.8g 2%
Zinc 0.22mg 0.12mg 1%
Folate 9µg 6µg 1%
Vitamin B1 0.015mg 0.029mg 1%
Magnesium 15mg 18mg 1%
Protein 1.65g 1.44g 0%
Net carbs 13.35g 8.1g N/A
Sugar 0.5g 8.1g N/A
Selenium 0.8µg 0.6µg 0%
Trans fat 0.105g 0g N/A
Choline 13.4mg 12.3mg 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +14.6%
Contains more FatsFats +623.1%
Contains more CarbsCarbs +49.5%
Contains more OtherOther +82.6%
Contains more WaterWater +10.1%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +1656.1%
Contains more Poly. FatPolyunsaturated fat +548.3%
Contains less Sat. FatSaturated fat -95.3%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.