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% |
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 |
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% |
