Mashed potato vs. Pasta — In-Depth Nutrition Comparison
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Summary of differences between mashed potato and pasta
- Mashed potato has more potassium and vitamin B6; however, pasta is higher in vitamin B1, folate, vitamin B2, iron, copper, and manganese.
- Pasta covers your daily need for vitamin B1, 16% more than mashed potato.
- Mashed potato has 51 times more sodium than pasta. While mashed potato has 306mg of sodium, pasta has only 6mg.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Fast foods, potato, mashed and Pasta, fresh-refrigerated, plain, cooked.
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 CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +1091.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more IronIron | +267.7% |
| Contains more CopperCopper | +165.7% |
| Contains more ZincZinc | +154.5% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +128.6% |
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.
| Contains more Vitamin AVitamin A | +616.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +252.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1293.3% |
| Contains more Vitamin B2Vitamin B2 | +900% |
| Contains more Vitamin B12Vitamin B12 | +100% |
| Contains more FolateFolate | +611.1% |
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:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
| Contains more FatsFats | +168.6% |
| Contains more WaterWater | +16.1% |
| Contains more OtherOther | +306.5% |
| Contains more ProteinProtein | +212.1% |
| Contains more CarbsCarbs | +70.2% |
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
0.15 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.429 g
| Contains more Mono. FatMonounsaturated fat | +480.6% |
| Contains more Poly. FatPolyunsaturated fat | +212.8% |
| Contains less Sat. FatSaturated fat | -74% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.015mg | 0.209mg | 16% |
| Folate | 9µg | 64µg | 14% |
| Sodium | 306mg | 6mg | 13% |
| Cholesterol | 0mg | 33mg | 11% |
| Iron | 0.31mg | 1.14mg | 10% |
| Vitamin B2 | 0.015mg | 0.15mg | 10% |
| Potassium | 286mg | 24mg | 8% |
| Vitamin B6 | 0.12mg | 0.034mg | 7% |
| Protein | 1.65g | 5.15g | 7% |
| Copper | 0.035mg | 0.093mg | 6% |
| Polyunsaturated fat | 1.342g | 0.429g | 6% |
| Fiber | 1.3g | 5% | |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 5% | |
| Manganese | 0.098mg | 0.224mg | 5% |
| Vitamin A | 43µg | 6µg | 4% |
| Vitamin B5 | 0.183mg | 4% | |
| Zinc | 0.22mg | 0.56mg | 3% |
| Carbs | 14.65g | 24.93g | 3% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B12 | 0.07µg | 0.14µg | 3% |
| Fats | 2.82g | 1.05g | 3% |
| Choline | 13.4mg | 2% | |
| Saturated fat | 0.577g | 0.15g | 2% |
| Calories | 89kcal | 131kcal | 2% |
| Vitamin B3 | 1.08mg | 0.992mg | 1% |
| Selenium | 0.8µg | 1% | |
| Phosphorus | 59mg | 63mg | 1% |
| Calcium | 18mg | 6mg | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Monounsaturated fat | 0.72g | 0.124g | 1% |
| Net carbs | 13.35g | 24.93g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.134mg | 0% | |
| Isoleucine | 0.197mg | 0% | |
| Leucine | 0.348mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.079mg | 0% | |
| Phenylalanine | 0.247mg | 0% | |
| Valine | 0.217mg | 0% | |
| Histidine | 0.103mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
15%
16%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 300mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 0.427g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Mashed potato is cheaper (difference - $3)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.