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Mashed potato vs. Pecan — In-Depth Nutrition Comparison

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Differences between mashed potato and pecan

  • Mashed potato contains less manganese, copper, vitamin B1, zinc, fiber, phosphorus, iron, and magnesium than pecan.
  • Pecan's daily need coverage for manganese is 191% higher.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Fast foods, potato, mashed and Nuts, pecans.

Infographic

Mashed potato vs Pecan 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%
Pecan
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +706.7%
Contains more CalciumCalcium +288.9%
Contains more PotassiumPotassium +43.4%
Contains more IronIron +716.1%
Contains more CopperCopper +3328.6%
Contains more ZincZinc +1959.1%
Contains more PhosphorusPhosphorus +369.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +4491.8%
Contains more SeleniumSelenium +375%

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%
Pecan
8
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +68.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +4300%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +144.4%
Contains more CholineCholine +202.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.167mg

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
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more WaterWater +2161.9%
Contains more ProteinProtein +455.8%
Contains more FatsFats +2452.1%
Contains more OtherOther +17.5%
~equal in Carbs ~13.86g

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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +5566.8%
Contains more Poly. FatPolyunsaturated fat +1510.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pecan
1
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +2530.4%
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +400%
Contains more SucroseSucrose +3800%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Mashed potato Pecan DV% diff.
Manganese 0.098mg 4.5mg 191%
Polyunsaturated fat 1.342g 21.614g 135%
Copper 0.035mg 1.2mg 129%
Fats 2.82g 71.97g 106%
Monounsaturated fat 0.72g 40.801g 100%
Vitamin B1 0.015mg 0.66mg 54%
Zinc 0.22mg 4.53mg 39%
Fiber 1.3g 9.6g 33%
Phosphorus 59mg 277mg 31%
Calories 89kcal 691kcal 30%
Iron 0.31mg 2.53mg 28%
Saturated fat 0.577g 6.18g 25%
Magnesium 15mg 121mg 25%
Vitamin B5 0.863mg 17%
Protein 1.65g 9.17g 15%
Sodium 306mg 0mg 13%
Vitamin B2 0.015mg 0.13mg 9%
Vitamin B6 0.12mg 0.21mg 7%
Vitamin E 0.42mg 1.4mg 7%
Calcium 18mg 70mg 5%
Starch 12.1g 0.46g 5%
Selenium 0.8µg 3.8µg 5%
Choline 13.4mg 40.5mg 5%
Potassium 286mg 410mg 4%
Vitamin A 43µg 3µg 4%
Vitamin B12 0.07µg 0µg 3%
Folate 9µg 22µg 3%
Vitamin K 5.9µg 3.5µg 2%
Vitamin B3 1.08mg 1.167mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 13.35g 4.26g N/A
Carbs 14.65g 13.86g 0%
Sugar 0.5g 3.97g N/A
Trans fat 0.105g N/A
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 0%
Fructose 0.2g 0.04g 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 0g 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 Pecan
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
31%
Pecan
Minerals Daily Need Coverage Score
15%
Mashed potato
149%
Pecan

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 306mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 5.603g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.