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.

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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.

Mashed potato

Pasta

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%

~equal in Phosphorus ~63mg

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

Pasta

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~0.992mg

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