Mashed potato vs. Penne — In-Depth Nutrition Comparison
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A recap on differences between mashed potato and penne
- Mashed potato is higher in polyunsaturated fat, yet penne is higher in phosphorus, zinc, calcium, iron, and fiber.
- Mashed potato contains 3 times more polyunsaturated fat than penne. While mashed potato contains 1.342g of polyunsaturated fat, penne contains only 0.4g.
- The amount of saturated fat in mashed potato is lower.
- The glycemic index of penne is lower.
Food varieties used in this article are Fast foods, potato, mashed and KASHI Three Cheese Penne, frozen, unprepared.
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 PotassiumPotassium | +134.4% |
| Contains more CopperCopper | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +394.4% |
| Contains more IronIron | +158.1% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -19% |
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 EVitamin E | +∞% |
| 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 Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
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:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
| Contains more OtherOther | +14.5% |
| Contains more ProteinProtein | +245.5% |
| Contains more FatsFats | +41.8% |
| Contains more CarbsCarbs | +14.7% |
~equal in
Water
~72.4g
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
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
| Contains less Sat. FatSaturated fat | -74.9% |
| Contains more Poly. FatPolyunsaturated fat | +235.5% |
| Contains more Mono. FatMonounsaturated fat | +38.9% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.12mg | 9% | |
| Protein | 1.65g | 5.7g | 8% |
| Saturated fat | 0.577g | 2.3g | 8% |
| Phosphorus | 59mg | 118mg | 8% |
| Zinc | 0.22mg | 1.1mg | 8% |
| Vitamin B3 | 1.08mg | 7% | |
| Calcium | 18mg | 89mg | 7% |
| Iron | 0.31mg | 0.8mg | 6% |
| Fiber | 1.3g | 2.7g | 6% |
| Polyunsaturated fat | 1.342g | 0.4g | 6% |
| Potassium | 286mg | 122mg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin A | 43µg | 5% | |
| Vitamin K | 5.9µg | 5% | |
| Magnesium | 15mg | 30mg | 4% |
| Copper | 0.035mg | 4% | |
| Cholesterol | 0mg | 12mg | 4% |
| Manganese | 0.098mg | 4% | |
| Sodium | 306mg | 248mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B12 | 0.07µg | 3% | |
| Folate | 9µg | 2% | |
| Choline | 13.4mg | 2% | |
| Calories | 89kcal | 126kcal | 2% |
| Fats | 2.82g | 4g | 2% |
| Vitamin B2 | 0.015mg | 1% | |
| Vitamin B1 | 0.015mg | 1% | |
| Selenium | 0.8µg | 1% | |
| Carbs | 14.65g | 16.8g | 1% |
| Monounsaturated fat | 0.72g | 1g | 1% |
| Net carbs | 13.35g | 14.1g | N/A |
| Sugar | 0.5g | 1.9g | N/A |
| Trans fat | 0.105g | 0.2g | N/A |
| 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%
0%
Minerals Daily Need Coverage Score
15%
20%
Comparison summary
Which food contains less Sodium?
Penne contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 44)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.723g)
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.