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  6. Mashed potato vs. Bran raw

Mashed potato vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between mashed potato and bran raw

  • Mashed potato has less manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B2.
  • Bran raw's daily need coverage for manganese is 241% more.
  • Mashed potato has a higher glycemic index than bran raw.

The food varieties used in the comparison are Fast foods, potato, mashed and Oat bran, raw.

Infographic

Mashed potato vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +97.9%
Contains more IronIron +1645.2%
Contains more CopperCopper +1051.4%
Contains more ZincZinc +1313.6%
Contains more PhosphorusPhosphorus +1144.1%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5644.9%
Contains more SeleniumSelenium +5550%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +84.4%
Contains more Vitamin EVitamin E +140.5%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin B2Vitamin B2 +1366.7%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more FolateFolate +477.8%
Contains more CholineCholine +140.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Bran raw DV% diff.
Manganese 0.098mg 5.63mg 241%
Vitamin B1 0.015mg 1.17mg 96%
Phosphorus 59mg 734mg 96%
Selenium 0.8µg 45.2µg 81%
Iron 0.31mg 5.41mg 64%
Fiber 1.3g 15.4g 56%
Magnesium 15mg 235mg 52%
Copper 0.035mg 0.403mg 41%
Protein 1.65g 17.3g 31%
Vitamin B5 1.494mg 30%
Zinc 0.22mg 3.11mg 26%
Carbs 14.65g 66.22g 17%
Vitamin B2 0.015mg 0.22mg 16%
Sodium 306mg 4mg 13%
Folate 9µg 52µg 11%
Polyunsaturated fat 1.342g 2.766g 9%
Potassium 286mg 566mg 8%
Calories 89kcal 246kcal 8%
Fats 2.82g 7.03g 6%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Vitamin E 0.42mg 1.01mg 4%
Monounsaturated fat 0.72g 2.376g 4%
Calcium 18mg 58mg 4%
Saturated fat 0.577g 1.328g 3%
Choline 13.4mg 32.2mg 3%
Vitamin B6 0.12mg 0.165mg 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin K 5.9µg 3.2µg 2%
Vitamin B3 1.08mg 0.934mg 1%
Net carbs 13.35g 50.82g N/A
Sugar 0.5g 1.45g N/A
Trans fat 0.105g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1115.6%
Contains more ProteinProtein +948.5%
Contains more FatsFats +149.3%
Contains more CarbsCarbs +352%
Contains more OtherOther +130.2%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -56.6%
Contains more Mono. FatMonounsaturated fat +230%
Contains more Poly. FatPolyunsaturated fat +106.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.