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

Mashed potato vs. Mustard — In-Depth Nutrition Comparison

Compare

A recap on differences between mashed potato and mustard

  • Mustard is higher than mashed potato in selenium, iron, manganese, vitamin B1, fiber, magnesium, and phosphorus.
  • Mustard covers your daily selenium needs 59% more than mashed potato.
  • Mashed potato contains 2 times more potassium than mustard. While mashed potato contains 286mg of potassium, mustard contains only 152mg.
  • The amount of sodium in mashed potato is lower.
  • The glycemic index of mustard is lower.

Food varieties used in this article are Fast foods, potato, mashed and Mustard, prepared, yellow.

Infographic

Mashed potato vs Mustard 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +88.2%
Contains less SodiumSodium -72.3%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +250%
Contains more IronIron +419.4%
Contains more CopperCopper +111.4%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +83.1%
Contains more ManganeseManganese +330.6%
Contains more SeleniumSelenium +4087.5%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B3Vitamin B3 +91.2%
Contains more Vitamin B6Vitamin B6 +71.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +321.4%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1080%
Contains more Vitamin B2Vitamin B2 +366.7%
Contains more CholineCholine +67.2%
~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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +151.3%
Contains more ProteinProtein +126.7%
Contains more FatsFats +18.4%
Contains more OtherOther +167.5%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Poly. FatPolyunsaturated fat +73.4%
Contains less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +203.1%

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
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1790.6%
Contains more SucroseSucrose +110%
Contains more GlucoseGlucose +135%
Contains more FructoseFructose +15%
~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 Mustard
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Mustard DV% diff.
Selenium 0.8µg 33.5µg 59%
Sodium 306mg 1104mg 35%
Iron 0.31mg 1.61mg 16%
Vitamin B1 0.015mg 0.177mg 14%
Manganese 0.098mg 0.422mg 14%
Fiber 1.3g 4g 11%
Magnesium 15mg 48mg 8%
Phosphorus 59mg 108mg 7%
Vitamin B5 0.254mg 5%
Calcium 18mg 63mg 5%
Starch 12.1g 0.64g 5%
Vitamin B6 0.12mg 0.07mg 4%
Protein 1.65g 3.74g 4%
Vitamin B2 0.015mg 0.07mg 4%
Vitamin A 43µg 5µg 4%
Zinc 0.22mg 0.64mg 4%
Vitamin K 5.9µg 1.4µg 4%
Copper 0.035mg 0.074mg 4%
Potassium 286mg 152mg 4%
Monounsaturated fat 0.72g 2.182g 4%
Polyunsaturated fat 1.342g 0.774g 4%
Carbs 14.65g 5.83g 3%
Vitamin B3 1.08mg 0.565mg 3%
Vitamin B12 0.07µg 0µg 3%
Choline 13.4mg 22.4mg 2%
Saturated fat 0.577g 0.214g 2%
Folate 9µg 7µg 1%
Calories 89kcal 60kcal 1%
Fats 2.82g 3.34g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 13.35g 1.83g N/A
Sugar 0.5g 0.92g N/A
Vitamin E 0.42mg 0.36mg 0%
Trans fat 0.105g 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.2g 0.23g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.373g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-3 - Eicosatrienoic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.01g N/A
Omega-6 - Linoleic acid 1.146g 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
15%
Mashed potato
60%
Mustard

Comparison summary

Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 0.363g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 798mg)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.