Mashed potato vs. Orange juice — In-Depth Nutrition Comparison
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A recap on the differences between mashed potato and orange juice
- Mashed potato is higher in vitamin B6 and phosphorus, yet orange juice is higher in vitamin C, vitamin B1, and folate.
- Orange juice covers your daily vitamin C needs 56% more than mashed potato.
- Mashed potato contains 306 times more sodium than orange juice. While mashed potato contains 306mg of sodium, orange juice contains only 1mg.
- The glycemic index of orange juice is lower.
Food varieties used in this article are Fast foods, potato, mashed and Orange juice, 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.
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +43% |
| Contains more IronIron | +55% |
| Contains more ZincZinc | +340% |
| Contains more PhosphorusPhosphorus | +247.1% |
| Contains more ManganeseManganese | +600% |
| Contains more SeleniumSelenium | +700% |
| Contains more CopperCopper | +25.7% |
| Contains less SodiumSodium | -99.7% |
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 | +330% |
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin B3Vitamin B3 | +170% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more CholineCholine | +116.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more FolateFolate | +233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 50mg | 56% |
| Sodium | 306mg | 1mg | 13% |
| Polyunsaturated fat | 1.342g | 0.04g | 9% |
| Vitamin B6 | 0.12mg | 0.04mg | 6% |
| Phosphorus | 59mg | 17mg | 6% |
| Vitamin B1 | 0.015mg | 0.09mg | 6% |
| Folate | 9µg | 30µg | 5% |
| Vitamin K | 5.9µg | 0.1µg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin B5 | 0.19mg | 4% | |
| Manganese | 0.098mg | 0.014mg | 4% |
| Vitamin A | 43µg | 10µg | 4% |
| Vitamin B3 | 1.08mg | 0.4mg | 4% |
| Fats | 2.82g | 0.2g | 4% |
| Fiber | 1.3g | 0.2g | 4% |
| Potassium | 286mg | 200mg | 3% |
| Saturated fat | 0.577g | 0.024g | 3% |
| Vitamin E | 0.42mg | 0.04mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Protein | 1.65g | 0.7g | 2% |
| Monounsaturated fat | 0.72g | 0.036g | 2% |
| Calories | 89kcal | 45kcal | 2% |
| Zinc | 0.22mg | 0.05mg | 2% |
| Vitamin B2 | 0.015mg | 0.03mg | 1% |
| Selenium | 0.8µg | 0.1µg | 1% |
| Copper | 0.035mg | 0.044mg | 1% |
| Iron | 0.31mg | 0.2mg | 1% |
| Calcium | 18mg | 11mg | 1% |
| Choline | 13.4mg | 6.2mg | 1% |
| Magnesium | 15mg | 11mg | 1% |
| Carbs | 14.65g | 10.4g | 1% |
| Net carbs | 13.35g | 10.2g | N/A |
| Sugar | 0.5g | 8.4g | N/A |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.002mg | 0% | |
| Threonine | 0.008mg | 0% | |
| Isoleucine | 0.008mg | 0% | |
| Leucine | 0.013mg | 0% | |
| Lysine | 0.009mg | 0% | |
| Methionine | 0.003mg | 0% | |
| Phenylalanine | 0.009mg | 0% | |
| Valine | 0.011mg | 0% | |
| Histidine | 0.003mg | 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:
0.7 g
Fats:
0.2 g
Carbs:
10.4 g
Water:
88.3 g
Other:
0.4 g
| Contains more ProteinProtein | +135.7% |
| Contains more FatsFats | +1310% |
| Contains more CarbsCarbs | +40.9% |
| Contains more OtherOther | +215% |
| Contains more WaterWater | +10.9% |
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
0.024 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.04 g
| Contains more Mono. FatMonounsaturated fat | +1900% |
| Contains more Poly. FatPolyunsaturated fat | +3255% |
| Contains less Sat. FatSaturated fat | -95.8% |
