Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mashed potato vs. Penne — In-Depth Nutrition Comparison

Compare

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

Mashed potato vs Penne infographic
Infographic link

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%
Penne
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
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.
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%
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

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
Penne
3
6% 4% 17% 72%
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Penne
1
62% 27% 11%
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.
Mashed potato Penne
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Penne 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?

ok
ok
is better in case of low diet
Mashed potato Penne
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
0%
Penne
Minerals Daily Need Coverage Score
15%
Mashed potato
20%
Penne

Comparison summary

Which food contains less Sodium?
Penne
Penne contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 44)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.723g)
Which food is richer in vitamins?
Mashed potato
Mashed potato is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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

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.