Mashed potato vs. Scallion — In-Depth Nutrition Comparison

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Significant differences between mashed potato and scallions

The amount of vitamin K, vitamin C, vitamin A, iron, folate, calcium, copper, fiber, and vitamin B2 in scallions is higher than in mashed potato.
Scallions cover your daily vitamin K needs 168% more than mashed potato.
Scallions have 19 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while scallions have 16mg.
Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of scallions is 32.

Specific food types used in this comparison are Fast foods, potato, mashed and Onions, spring or scallions (includes tops and bulb), raw.

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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.

Mashed potato

Scallion

Contains more PhosphorusPhosphorus	+59.5%
Contains more SeleniumSelenium	+33.3%

Contains more MagnesiumMagnesium	+33.3%
Contains more CalciumCalcium	+300%
Contains more IronIron	+377.4%
Contains more CopperCopper	+137.1%
Contains more ZincZinc	+77.3%
Contains less SodiumSodium	-94.8%
Contains more ManganeseManganese	+63.3%

~equal in Potassium ~276mg

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

Scallion

Contains more Vitamin B3Vitamin B3	+105.7%
Contains more Vitamin B6Vitamin B6	+96.7%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+16.3%
Contains more Vitamin EVitamin E	+31%
Contains more Vitamin B1Vitamin B1	+266.7%
Contains more Vitamin B2Vitamin B2	+433.3%
Contains more Vitamin KVitamin K	+3408.5%
Contains more FolateFolate	+611.1%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	5.9µg	207µg	168%
Vitamin C	0mg	18.8mg	21%
Iron	0.31mg	1.48mg	15%
Folate	9µg	64µg	14%
Sodium	306mg	16mg	13%
Polyunsaturated fat	1.342g	0.074g	8%
Calcium	18mg	72mg	5%
Fiber	1.3g	2.6g	5%
Copper	0.035mg	0.083mg	5%
Starch	12.1g		5%
Vitamin B2	0.015mg	0.08mg	5%
Vitamin B6	0.12mg	0.061mg	5%
Fats	2.82g	0.19g	4%
Calories	89kcal	32kcal	3%
Phosphorus	59mg	37mg	3%
Manganese	0.098mg	0.16mg	3%
Vitamin B1	0.015mg	0.055mg	3%
Vitamin B3	1.08mg	0.525mg	3%
Vitamin B12	0.07µg	0µg	3%
Carbs	14.65g	7.34g	2%
Zinc	0.22mg	0.39mg	2%
Vitamin B5		0.075mg	2%
Saturated fat	0.577g	0.032g	2%
Monounsaturated fat	0.72g	0.027g	2%
Magnesium	15mg	20mg	1%
Vitamin A	43µg	50µg	1%
Vitamin E	0.42mg	0.55mg	1%
Choline	13.4mg	5.7mg	1%
Protein	1.65g	1.83g	0%
Net carbs	13.35g	4.74g	N/A
Potassium	286mg	276mg	0%
Sugar	0.5g	2.33g	N/A
Selenium	0.8µg	0.6µg	0%
Trans fat	0.105g	0g	N/A
Tryptophan		0.02mg	0%
Threonine		0.072mg	0%
Isoleucine		0.077mg	0%
Leucine		0.109mg	0%
Lysine		0.091mg	0%
Methionine		0.02mg	0%
Phenylalanine		0.059mg	0%
Valine		0.081mg	0%
Histidine		0.032mg	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