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Mashed potato vs. Parsley — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and parsley?

  • Parsley has more vitamin K, vitamin A, vitamin C, iron, folate, copper, calcium, magnesium, and fiber than mashed potato.
  • Parsley's daily need coverage for vitamin K is 1362% higher.
  • Parsley has 5 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while parsley has 56mg.
  • Mashed potato has a higher glycemic index (87) than parsley (32).

We used Fast foods, potato, mashed and Parsley, fresh types in this comparison.

Infographic

Mashed potato vs Parsley 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains more SeleniumSelenium +700%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +93.7%
Contains more IronIron +1900%
Contains more CopperCopper +325.7%
Contains more ZincZinc +386.4%
Contains less SodiumSodium -81.7%
Contains more ManganeseManganese +63.3%
~equal in Phosphorus ~58mg

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%
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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +879.1%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +473.3%
Contains more Vitamin B2Vitamin B2 +553.3%
Contains more Vitamin B3Vitamin B3 +21.6%
Contains more Vitamin KVitamin K +27696.6%
Contains more FolateFolate +1588.9%
~equal in Vitamin D ~0µg
~equal in Choline ~12.8mg

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
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more FatsFats +257%
Contains more CarbsCarbs +131.4%
Contains more ProteinProtein +80%
Contains more WaterWater +10.2%
Contains more OtherOther +74.6%

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
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains more Mono. FatMonounsaturated fat +144.1%
Contains more Poly. FatPolyunsaturated fat +982.3%
Contains less Sat. FatSaturated fat -77.1%

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 Parsley
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Parsley DV% diff.
Vitamin K 5.9µg 1640µg 1362%
Vitamin C 0mg 133mg 148%
Iron 0.31mg 6.2mg 74%
Vitamin A 43µg 421µg 42%
Folate 9µg 152µg 36%
Copper 0.035mg 0.149mg 13%
Calcium 18mg 138mg 12%
Sodium 306mg 56mg 11%
Fiber 1.3g 3.3g 8%
Zinc 0.22mg 1.07mg 8%
Vitamin B5 0.4mg 8%
Potassium 286mg 554mg 8%
Magnesium 15mg 50mg 8%
Polyunsaturated fat 1.342g 0.124g 8%
Vitamin B1 0.015mg 0.086mg 6%
Vitamin B2 0.015mg 0.098mg 6%
Starch 12.1g 5%
Vitamin B12 0.07µg 0µg 3%
Protein 1.65g 2.97g 3%
Calories 89kcal 36kcal 3%
Manganese 0.098mg 0.16mg 3%
Carbs 14.65g 6.33g 3%
Fats 2.82g 0.79g 3%
Vitamin E 0.42mg 0.75mg 2%
Vitamin B6 0.12mg 0.09mg 2%
Saturated fat 0.577g 0.132g 2%
Selenium 0.8µg 0.1µg 1%
Vitamin B3 1.08mg 1.313mg 1%
Monounsaturated fat 0.72g 0.295g 1%
Net carbs 13.35g 3.03g N/A
Sugar 0.5g 0.85g N/A
Phosphorus 59mg 58mg 0%
Trans fat 0.105g 0g N/A
Choline 13.4mg 12.8mg 0%
Tryptophan 0.045mg 0%
Threonine 0.122mg 0%
Isoleucine 0.118mg 0%
Leucine 0.204mg 0%
Lysine 0.181mg 0%
Methionine 0.042mg 0%
Phenylalanine 0.145mg 0%
Valine 0.172mg 0%
Histidine 0.061mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Parsley
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
379%
Parsley
Minerals Daily Need Coverage Score
15%
Mashed potato
49%
Parsley

Comparison summary

Which food contains less Sodium?
Parsley
Parsley contains less Sodium (difference - 250mg)
Which food is lower in Saturated fat?
Parsley
Parsley is lower in Saturated fat (difference - 0.445g)
Which food is lower in glycemic index?
Parsley
Parsley is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.35g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.