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  6. Mashed potato vs. Orange

Mashed potato vs. Orange — In-Depth Nutrition Comparison

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How are mashed potato and oranges different?

  • Mashed potato is higher in phosphorus and polyunsaturated fat; however, oranges are richer in vitamin C, vitamin B1, and folate.
  • Daily need coverage for vitamin C for oranges is 59% higher.
  • Oranges have a lower glycemic index (45) than mashed potato (87).

Fast foods, potato, mashed and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Mashed potato vs Orange 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +58%
Contains more IronIron +210%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +321.4%
Contains more ManganeseManganese +292%
Contains more SeleniumSelenium +60%
Contains more CalciumCalcium +122.2%
Contains more CopperCopper +28.6%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Orange
Orange
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +290.9%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B3Vitamin B3 +283%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +59.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Orange DV% diff.
Vitamin C 0mg 53.2mg 59%
Sodium 306mg 0mg 13%
Polyunsaturated fat 1.342g 0.025g 9%
Vitamin B1 0.015mg 0.087mg 6%
Phosphorus 59mg 14mg 6%
Vitamin B5 0.25mg 5%
Vitamin B3 1.08mg 0.282mg 5%
Starch 12.1g 5%
Vitamin B6 0.12mg 0.06mg 5%
Vitamin K 5.9µg 0µg 5%
Folate 9µg 30µg 5%
Fiber 1.3g 2.4g 4%
Vitamin A 43µg 11µg 4%
Fats 2.82g 0.12g 4%
Iron 0.31mg 0.1mg 3%
Vitamin B12 0.07µg 0µg 3%
Potassium 286mg 181mg 3%
Saturated fat 0.577g 0.015g 3%
Manganese 0.098mg 0.025mg 3%
Monounsaturated fat 0.72g 0.023g 2%
Vitamin B2 0.015mg 0.04mg 2%
Calories 89kcal 47kcal 2%
Calcium 18mg 40mg 2%
Vitamin E 0.42mg 0.18mg 2%
Selenium 0.8µg 0.5µg 1%
Protein 1.65g 0.94g 1%
Zinc 0.22mg 0.07mg 1%
Copper 0.035mg 0.045mg 1%
Choline 13.4mg 8.4mg 1%
Magnesium 15mg 10mg 1%
Carbs 14.65g 11.75g 1%
Net carbs 13.35g 9.35g N/A
Sugar 0.5g 9.35g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +75.5%
Contains more FatsFats +2250%
Contains more CarbsCarbs +24.7%
Contains more OtherOther +186.4%
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +3030.4%
Contains more Poly. FatPolyunsaturated fat +5268%
Contains less Sat. FatSaturated fat -97.4%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.