Mashed potato vs. Olive — In-Depth Nutrition Comparison
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Important differences between mashed potato and olive
- Mashed potato has more vitamin B6, potassium, phosphorus, and vitamin B3; however, olive has more iron, copper, vitamin E, fiber, and calcium.
- Olive's daily need coverage for iron is 37% more.
- Mashed potato has 36 times more potassium than olive. Mashed potato has 286mg of potassium, while olive has 8mg.
- Mashed potato is lower in sodium.
The food varieties used in the comparison are Fast foods, potato, mashed and Olives, ripe, canned (small-extra large).
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 | +275% |
| Contains more PotassiumPotassium | +3475% |
| Contains more PhosphorusPhosphorus | +1866.7% |
| Contains less SodiumSodium | -58.4% |
| Contains more ManganeseManganese | +390% |
| Contains more CalciumCalcium | +388.9% |
| Contains more IronIron | +964.5% |
| Contains more CopperCopper | +617.1% |
| Contains more SeleniumSelenium | +12.5% |
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.
| Contains more Vitamin AVitamin A | +115% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +2818.9% |
| Contains more Vitamin B6Vitamin B6 | +1233.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +321.4% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +30.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +292.9% |
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:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
| Contains more ProteinProtein | +96.4% |
| Contains more CarbsCarbs | +134% |
| Contains more FatsFats | +278.7% |
| Contains more OtherOther | +77% |
~equal in
Water
~79.99g
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
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
| Contains less Sat. FatSaturated fat | -59.2% |
| Contains more Poly. FatPolyunsaturated fat | +47.3% |
| Contains more Mono. FatMonounsaturated fat | +995.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.31mg | 3.3mg | 37% |
| Copper | 0.035mg | 0.251mg | 24% |
| Sodium | 306mg | 735mg | 19% |
| Monounsaturated fat | 0.72g | 7.888g | 18% |
| Fats | 2.82g | 10.68g | 12% |
| Vitamin B6 | 0.12mg | 0.009mg | 9% |
| Vitamin E | 0.42mg | 1.65mg | 8% |
| Potassium | 286mg | 8mg | 8% |
| Fiber | 1.3g | 3.2g | 8% |
| Phosphorus | 59mg | 3mg | 8% |
| Vitamin B3 | 1.08mg | 0.037mg | 7% |
| Calcium | 18mg | 88mg | 7% |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 1.4µg | 4% |
| Saturated fat | 0.577g | 1.415g | 4% |
| Carbs | 14.65g | 6.26g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin A | 43µg | 20µg | 3% |
| Magnesium | 15mg | 4mg | 3% |
| Manganese | 0.098mg | 0.02mg | 3% |
| Polyunsaturated fat | 1.342g | 0.911g | 3% |
| Folate | 9µg | 0µg | 2% |
| Protein | 1.65g | 0.84g | 2% |
| Choline | 13.4mg | 10.3mg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Calories | 89kcal | 115kcal | 1% |
| Vitamin B2 | 0.015mg | 0mg | 1% |
| Vitamin B1 | 0.015mg | 0.003mg | 1% |
| Net carbs | 13.35g | 3.06g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Zinc | 0.22mg | 0.22mg | 0% |
| Selenium | 0.8µg | 0.9µg | 0% |
| Vitamin B5 | 0.015mg | 0% | |
| Trans fat | 0.105g | 0g | N/A |
| Threonine | 0.026mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.032mg | 0% | |
| Methionine | 0.012mg | 0% | |
| Phenylalanine | 0.029mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.023mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
15%
35%
Comparison summary
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 429mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 0.838g)
Which food is lower in glycemic index?
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato is cheaper (difference - $3.5)
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.