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  6. Mashed potato vs. Olive

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

Mashed potato vs Olive 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.
Mashed potato
Mashed potato
5
:
4
Olive
Olive
Contains more Magnesium +275%
Contains more Phosphorus +1866.7%
Contains more Potassium +3475%
Contains less Sodium -58.4%
Contains more Manganese +390%
Contains more Calcium +388.9%
Contains more Iron +964.5%
Contains more Copper +617.1%
Contains more Selenium +12.5%
Equal in Zinc - 0.22
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +275%
Contains more Phosphorus +1866.7%
Contains more Potassium +3475%
Contains less Sodium -58.4%
Contains more Manganese +390%
Contains more Calcium +388.9%
Contains more Iron +964.5%
Contains more Copper +617.1%
Contains more Selenium +12.5%
Equal in Zinc - 0.22

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.
Mashed potato
Mashed potato
7
:
4
Olive
Olive
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2818.9%
Contains more Vitamin B6 +1233.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +321.4%
Contains more Vitamin A +117.8%
Contains more Vitamin E +292.9%
Contains more Vitamin C +∞%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2818.9%
Contains more Vitamin B6 +1233.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +321.4%
Contains more Vitamin A +117.8%
Contains more Vitamin E +292.9%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
3
Olive
Olive
Contains more Protein +96.4%
Contains more Carbs +134%
Contains more Fats +278.7%
Contains more Other +77%
Equal in Water - 79.99
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +96.4%
Contains more Carbs +134%
Contains more Fats +278.7%
Contains more Other +77%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
1
Olive
Olive
Contains less Saturated Fat -59.2%
Contains more Polyunsaturated fat +47.3%
Contains more Monounsaturated Fat +995.6%
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -59.2%
Contains more Polyunsaturated fat +47.3%
Contains more Monounsaturated 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.
Mashed potato Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Olive Opinion
Net carbs 13.35g 3.06g Mashed potato
Protein 1.65g 0.84g Mashed potato
Fats 2.82g 10.68g Olive
Carbs 14.65g 6.26g Mashed potato
Calories 89kcal 115kcal Olive
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g 0g Olive
Fiber 1.3g 3.2g Olive
Calcium 18mg 88mg Olive
Iron 0.31mg 3.3mg Olive
Magnesium 15mg 4mg Mashed potato
Phosphorus 59mg 3mg Mashed potato
Potassium 286mg 8mg Mashed potato
Sodium 306mg 735mg Mashed potato
Zinc 0.22mg 0.22mg
Copper 0.035mg 0.251mg Olive
Manganese 0.098mg 0.02mg Mashed potato
Selenium 0.8µg 0.9µg Olive
Vitamin A 185IU 403IU Olive
Vitamin A RAE 43µg 20µg Mashed potato
Vitamin E 0.42mg 1.65mg Olive
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.015mg 0.003mg Mashed potato
Vitamin B2 0.015mg 0mg Mashed potato
Vitamin B3 1.08mg 0.037mg Mashed potato
Vitamin B5 0.015mg Olive
Vitamin B6 0.12mg 0.009mg Mashed potato
Folate 9µg 0µg Mashed potato
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg 1.4µg Mashed potato
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Trans Fat 0.105g 0g Olive
Saturated Fat 0.577g 1.415g Mashed potato
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 7.888g Olive
Polyunsaturated fat 1.342g 0.911g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Mashed potato
6%
Olive
Minerals Daily Need Coverage Score
15%
Mashed potato
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 429mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 0.838g)
Which food is lower in glycemic index?
Mashed potato
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.