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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 Orange different?

  • Mashed potato is higher in Phosphorus, however, Orange is richer in Vitamin C, Vitamin B1, and Folate.
  • Daily need coverage for Vitamin C from Orange is 59% higher.

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

Infographic

Mashed potato vs Orange 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
7
:
3
Orange
Orange
Contains more Iron +210%
Contains more Magnesium +50%
Contains more Phosphorus +321.4%
Contains more Potassium +58%
Contains more Zinc +214.3%
Contains more Manganese +292%
Contains more Selenium +60%
Contains more Calcium +122.2%
Contains less Sodium -100%
Contains more Copper +28.6%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +210%
Contains more Magnesium +50%
Contains more Phosphorus +321.4%
Contains more Potassium +58%
Contains more Zinc +214.3%
Contains more Manganese +292%
Contains more Selenium +60%
Contains more Calcium +122.2%
Contains less Sodium -100%
Contains more Copper +28.6%

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
5
:
6
Orange
Orange
Contains more Vitamin E +133.3%
Contains more Vitamin B3 +283%
Contains more Vitamin B6 +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +21.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +166.7%
Contains more Folate +233.3%
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +133.3%
Contains more Vitamin B3 +283%
Contains more Vitamin B6 +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +21.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +166.7%
Contains more Folate +233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
4
:
1
Orange
Orange
Contains more Protein +75.5%
Contains more Fats +2250%
Contains more Carbs +24.7%
Contains more Other +186.4%
Equal in Water - 86.75
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
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +75.5%
Contains more Fats +2250%
Contains more Carbs +24.7%
Contains more Other +186.4%
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +3030.4%
Contains more Polyunsaturated fat +5268%
Contains less Saturated Fat -97.4%
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +3030.4%
Contains more Polyunsaturated fat +5268%
Contains less Saturated Fat -97.4%

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 Orange
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Orange Opinion
Net carbs 13.35g 9.35g Mashed potato
Protein 1.65g 0.94g Mashed potato
Fats 2.82g 0.12g Mashed potato
Carbs 14.65g 11.75g Mashed potato
Calories 89kcal 47kcal Mashed potato
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g 9.35g Mashed potato
Fiber 1.3g 2.4g Orange
Calcium 18mg 40mg Orange
Iron 0.31mg 0.1mg Mashed potato
Magnesium 15mg 10mg Mashed potato
Phosphorus 59mg 14mg Mashed potato
Potassium 286mg 181mg Mashed potato
Sodium 306mg 0mg Orange
Zinc 0.22mg 0.07mg Mashed potato
Copper 0.035mg 0.045mg Orange
Manganese 0.098mg 0.025mg Mashed potato
Selenium 0.8µg 0.5µg Mashed potato
Vitamin A 185IU 225IU Orange
Vitamin A RAE 43µg 11µg Mashed potato
Vitamin E 0.42mg 0.18mg Mashed potato
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0.015mg 0.087mg Orange
Vitamin B2 0.015mg 0.04mg Orange
Vitamin B3 1.08mg 0.282mg Mashed potato
Vitamin B5 0.25mg Orange
Vitamin B6 0.12mg 0.06mg Mashed potato
Folate 9µg 30µg Orange
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg 0µg Mashed potato
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Trans Fat 0.105g 0g Orange
Saturated Fat 0.577g 0.015g Orange
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 0.023g Mashed potato
Polyunsaturated fat 1.342g 0.025g 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 Orange
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
24%
Orange
Minerals Daily Need Coverage Score
15%
Mashed potato
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 306mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.562g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 42)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 8.85g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.