Mashed potato vs. Oatmeal — In-Depth Nutrition Comparison
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Important differences between mashed potato and oatmeal
- Mashed potato has more potassium; however, oatmeal has more iron, vitamin B1, manganese, vitamin B2, vitamin B6, vitamin B3, folate, and selenium.
- Oatmeal's daily need coverage for iron is 71% more.
- Mashed potato has 6 times more sodium than oatmeal. Mashed potato has 306mg of sodium, while oatmeal has 49mg.
The food varieties used in the comparison are Fast foods, potato, mashed and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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 PotassiumPotassium | +368.9% |
| Contains more MagnesiumMagnesium | +73.3% |
| Contains more CalciumCalcium | +344.4% |
| Contains more IronIron | +1822.6% |
| Contains more CopperCopper | +88.6% |
| Contains more ZincZinc | +181.8% |
| Contains more PhosphorusPhosphorus | +30.5% |
| Contains less SodiumSodium | -84% |
| Contains more ManganeseManganese | +469.4% |
| Contains more SeleniumSelenium | +525% |
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 EVitamin E | +500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1375% |
| Contains more CholineCholine | +185.1% |
| Contains more Vitamin AVitamin A | +202.3% |
| Contains more Vitamin B1Vitamin B1 | +1633.3% |
| Contains more Vitamin B2Vitamin B2 | +1333.3% |
| Contains more Vitamin B3Vitamin B3 | +180.1% |
| Contains more Vitamin B6Vitamin B6 | +141.7% |
| Contains more FolateFolate | +388.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.31mg | 5.96mg | 71% |
| Vitamin B1 | 0.015mg | 0.26mg | 20% |
| Manganese | 0.098mg | 0.558mg | 20% |
| Vitamin B2 | 0.015mg | 0.215mg | 15% |
| Vitamin B6 | 0.12mg | 0.29mg | 13% |
| Vitamin B3 | 1.08mg | 3.025mg | 12% |
| Sodium | 306mg | 49mg | 11% |
| Vitamin A | 43µg | 130µg | 10% |
| Folate | 9µg | 44µg | 9% |
| Selenium | 0.8µg | 5µg | 8% |
| Potassium | 286mg | 61mg | 7% |
| Polyunsaturated fat | 1.342g | 0.426g | 6% |
| Vitamin B5 | 0.317mg | 6% | |
| Calcium | 18mg | 80mg | 6% |
| Vitamin K | 5.9µg | 0.4µg | 5% |
| Zinc | 0.22mg | 0.62mg | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Phosphorus | 59mg | 77mg | 3% |
| Copper | 0.035mg | 0.066mg | 3% |
| Magnesium | 15mg | 26mg | 3% |
| Vitamin E | 0.42mg | 0.07mg | 2% |
| Fiber | 1.3g | 1.7g | 2% |
| Saturated fat | 0.577g | 0.226g | 2% |
| Fats | 2.82g | 1.36g | 2% |
| Choline | 13.4mg | 4.7mg | 2% |
| Monounsaturated fat | 0.72g | 0.391g | 1% |
| Calories | 89kcal | 68kcal | 1% |
| Protein | 1.65g | 2.37g | 1% |
| Starch | 12.1g | 10.37g | 1% |
| Carbs | 14.65g | 11.67g | 1% |
| Net carbs | 13.35g | 9.97g | N/A |
| Sugar | 0.5g | 0.46g | N/A |
| Trans fat | 0.105g | 0.003g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% | |
| Fructose | 0.2g | 0g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more FatsFats | +107.4% |
| Contains more CarbsCarbs | +25.5% |
| Contains more OtherOther | +121.1% |
| Contains more ProteinProtein | +43.6% |
~equal in
Water
~84.03g
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
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains more Mono. FatMonounsaturated fat | +84.1% |
| Contains more Poly. FatPolyunsaturated fat | +215% |
| Contains less Sat. FatSaturated fat | -60.8% |
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:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
| Contains more StarchStarch | +16.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +190% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
