Mashed potato vs. Palm oil — In-Depth Nutrition Comparison
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The main differences between mashed potato and palm oil
- Mashed potato is richer in vitamin B6, phosphorus, potassium, vitamin B3, and fiber, yet palm oil is richer in vitamin E.
- Daily need coverage for saturated fat for palm oil is 244% higher.
- Palm oil has a lower glycemic index than mashed potato.
Food types used in this article are Fast foods, potato, mashed and Oil, palm.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +3000% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4366.7% |
| Contains more Vitamin EVitamin E | +3695.2% |
| Contains more Vitamin KVitamin K | +35.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.577g | 49.3g | 221% |
| Fats | 2.82g | 100g | 150% |
| Vitamin E | 0.42mg | 15.94mg | 103% |
| Monounsaturated fat | 0.72g | 37g | 91% |
| Polyunsaturated fat | 1.342g | 9.3g | 53% |
| Calories | 89kcal | 884kcal | 40% |
| Sodium | 306mg | 0mg | 13% |
| Vitamin B6 | 0.12mg | 0mg | 9% |
| Phosphorus | 59mg | 0mg | 8% |
| Potassium | 286mg | 0mg | 8% |
| Vitamin B3 | 1.08mg | 0mg | 7% |
| Vitamin A | 43µg | 0µg | 5% |
| Starch | 12.1g | 5% | |
| Carbs | 14.65g | 0g | 5% |
| Fiber | 1.3g | 0g | 5% |
| Copper | 0.035mg | 0mg | 4% |
| Iron | 0.31mg | 0.01mg | 4% |
| Manganese | 0.098mg | 4% | |
| Magnesium | 15mg | 0mg | 4% |
| Protein | 1.65g | 0g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Folate | 9µg | 0µg | 2% |
| Zinc | 0.22mg | 0mg | 2% |
| Calcium | 18mg | 0mg | 2% |
| Choline | 13.4mg | 0.3mg | 2% |
| Vitamin K | 5.9µg | 8µg | 2% |
| Selenium | 0.8µg | 0µg | 1% |
| Vitamin B2 | 0.015mg | 0mg | 1% |
| Vitamin B1 | 0.015mg | 0mg | 1% |
| Net carbs | 13.35g | 0g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Trans fat | 0.105g | N/A | |
| 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 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +3446.1% |
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
49.3 g
Monounsaturated fat:
Mono. Fat
37 g
Polyunsaturated fat:
Poly. Fat
9.3 g
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +5038.9% |
| Contains more Poly. FatPolyunsaturated fat | +593% |
