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  6. Mashed potato vs. Oats

Mashed potato vs. Oats — In-Depth Nutrition Comparison

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What are the differences between mashed potato and oats?

  • The amount of manganese, phosphorus, copper, vitamin B1, iron, magnesium, fiber, zinc, and folate in oats is higher than in mashed potato.
  • Oats' daily need coverage for manganese is 209% more.
  • Oats contain 153 times less sodium than mashed potato. Mashed potato contains 306mg of sodium, while oats contain 2mg.
  • Oats have a lower glycemic index (59) than mashed potato (87).

We used Fast foods, potato, mashed and Oats types in this article.

Infographic

Mashed potato vs Oats 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%
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1080%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +50%
Contains more IronIron +1422.6%
Contains more CopperCopper +1688.6%
Contains more ZincZinc +1704.5%
Contains more PhosphorusPhosphorus +786.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +4916.3%

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%
Oats
Oats
4
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4986.7%
Contains more Vitamin B2Vitamin B2 +826.7%
Contains more FolateFolate +522.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg

All nutrients comparison - raw data values

Nutrient Mashed potato Oats DV% diff.
Manganese 0.098mg 4.916mg 209%
Phosphorus 59mg 523mg 66%
Copper 0.035mg 0.626mg 66%
Vitamin B1 0.015mg 0.763mg 62%
Iron 0.31mg 4.72mg 55%
Magnesium 15mg 177mg 39%
Fiber 1.3g 10.6g 37%
Zinc 0.22mg 3.97mg 34%
Protein 1.65g 16.89g 30%
Vitamin B5 1.349mg 27%
Carbs 14.65g 66.27g 17%
Calories 89kcal 389kcal 15%
Sodium 306mg 2mg 13%
Folate 9µg 56µg 12%
Vitamin B2 0.015mg 0.139mg 10%
Polyunsaturated fat 1.342g 2.535g 8%
Fats 2.82g 6.9g 6%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Vitamin K 5.9µg 5%
Monounsaturated fat 0.72g 2.178g 4%
Potassium 286mg 429mg 4%
Calcium 18mg 54mg 4%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 1.217g 3%
Vitamin E 0.42mg 3%
Choline 13.4mg 2%
Selenium 0.8µg 1%
Vitamin B3 1.08mg 0.961mg 1%
Net carbs 13.35g 55.67g N/A
Sugar 0.5g N/A
Vitamin B6 0.12mg 0.119mg 0%
Trans fat 0.105g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +868.6%
Contains more ProteinProtein +923.6%
Contains more FatsFats +144.7%
Contains more CarbsCarbs +352.4%
Contains more OtherOther +36.5%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -52.6%
Contains more Mono. FatMonounsaturated fat +202.5%
Contains more Poly. FatPolyunsaturated fat +88.9%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.