Mashed potato vs. Macadamia — In-Depth Nutrition Comparison
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Significant differences between mashed potato and macadamia
- The amount of manganese, vitamin B1, copper, iron, fiber, magnesium, phosphorus, and vitamin B6 in macadamia is higher than in mashed potato.
- Macadamia covers your daily manganese needs 175% more than mashed potato.
- Macadamia has 61 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while macadamia has 5mg.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of macadamia is 10.
Specific food types used in this comparison are Fast foods, potato, mashed and Nuts, macadamia nuts, 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.
| Contains more MagnesiumMagnesium | +766.7% |
| Contains more CalciumCalcium | +372.2% |
| Contains more PotassiumPotassium | +28.7% |
| Contains more IronIron | +1090.3% |
| Contains more CopperCopper | +2060% |
| Contains more ZincZinc | +490.9% |
| Contains more PhosphorusPhosphorus | +218.6% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +4115.3% |
| Contains more SeleniumSelenium | +350% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +7866.7% |
| Contains more Vitamin B2Vitamin B2 | +980% |
| Contains more Vitamin B3Vitamin B3 | +129% |
| Contains more Vitamin B6Vitamin B6 | +129.2% |
| Contains more FolateFolate | +22.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.098mg | 4.131mg | 175% |
| Monounsaturated fat | 0.72g | 58.877g | 145% |
| Fats | 2.82g | 75.77g | 112% |
| Vitamin B1 | 0.015mg | 1.195mg | 98% |
| Copper | 0.035mg | 0.756mg | 80% |
| Saturated fat | 0.577g | 12.061g | 52% |
| Iron | 0.31mg | 3.69mg | 42% |
| Calories | 89kcal | 718kcal | 31% |
| Fiber | 1.3g | 8.6g | 29% |
| Magnesium | 15mg | 130mg | 27% |
| Phosphorus | 59mg | 188mg | 18% |
| Vitamin B5 | 0.758mg | 15% | |
| Protein | 1.65g | 7.91g | 13% |
| Sodium | 306mg | 5mg | 13% |
| Vitamin B6 | 0.12mg | 0.275mg | 12% |
| Vitamin B2 | 0.015mg | 0.162mg | 11% |
| Zinc | 0.22mg | 1.3mg | 10% |
| Vitamin B3 | 1.08mg | 2.473mg | 9% |
| Calcium | 18mg | 85mg | 7% |
| Starch | 12.1g | 1.05g | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Selenium | 0.8µg | 3.6µg | 5% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Choline | 13.4mg | 2% | |
| Potassium | 286mg | 368mg | 2% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Vitamin E | 0.42mg | 0.54mg | 1% |
| Folate | 9µg | 11µg | 1% |
| Polyunsaturated fat | 1.342g | 1.502g | 1% |
| Carbs | 14.65g | 13.82g | 0% |
| Net carbs | 13.35g | 5.22g | N/A |
| Sugar | 0.5g | 4.57g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.067mg | 0% | |
| Threonine | 0.37mg | 0% | |
| Isoleucine | 0.314mg | 0% | |
| Leucine | 0.602mg | 0% | |
| Lysine | 0.018mg | 0% | |
| Methionine | 0.023mg | 0% | |
| Phenylalanine | 0.665mg | 0% | |
| Valine | 0.363mg | 0% | |
| Histidine | 0.195mg | 0% | |
| Fructose | 0.2g | 0.07g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more WaterWater | +5754.4% |
| Contains more ProteinProtein | +379.4% |
| Contains more FatsFats | +2586.9% |
~equal in
Carbs
~13.82g
~equal in
Other
~1.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +8077.4% |
| Contains more Poly. FatPolyunsaturated fat | +11.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
1.05 g
Sucrose:
4.43 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1052.4% |
| Contains more GlucoseGlucose | +185.7% |
| Contains more FructoseFructose | +185.7% |
| Contains more SucroseSucrose | +4330% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
