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Mashed potato vs. Pigeon pea raw — In-Depth Nutrition Comparison

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Significant differences between Mashed potato and Pigeon pea raw

  • The amount of Copper, Folate, Manganese, Iron, Fiber, Vitamin B1, Phosphorus, Magnesium, Potassium, and Zinc in Pigeon pea raw is higher than in Mashed potato.
  • Pigeon pea raw covers your daily Copper needs 114% more than Mashed potato.

Specific food types used in this comparison are Fast foods, potato, mashed and Pigeon peas (red gram), mature seeds, raw.

Infographic

Mashed potato vs Pigeon pea raw 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 Calcium +622.2%
Contains more Iron +1587.1%
Contains more Magnesium +1120%
Contains more Phosphorus +522%
Contains more Potassium +386.7%
Contains less Sodium -94.4%
Contains more Zinc +1154.5%
Contains more Copper +2920%
Contains more Manganese +1727.6%
Contains more Selenium +925%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Contains more Calcium +622.2%
Contains more Iron +1587.1%
Contains more Magnesium +1120%
Contains more Phosphorus +522%
Contains more Potassium +386.7%
Contains less Sodium -94.4%
Contains more Zinc +1154.5%
Contains more Copper +2920%
Contains more Manganese +1727.6%
Contains more Selenium +925%

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 A +560.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +4186.7%
Contains more Vitamin B2 +1146.7%
Contains more Vitamin B3 +174.5%
Contains more Vitamin B6 +135.8%
Contains more Folate +4966.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 0%
Contains more Vitamin A +560.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +4186.7%
Contains more Vitamin B2 +1146.7%
Contains more Vitamin B3 +174.5%
Contains more Vitamin B6 +135.8%
Contains more Folate +4966.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +89.3%
Contains more Water +651.8%
Contains more Protein +1215.2%
Contains more Carbs +328.5%
Contains more Other +173%
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more Fats +89.3%
Contains more Water +651.8%
Contains more Protein +1215.2%
Contains more Carbs +328.5%
Contains more Other +173%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5900%
Contains more Polyunsaturated fat +64.9%
Contains less Saturated Fat -42.8%
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Contains more Monounsaturated Fat +5900%
Contains more Polyunsaturated fat +64.9%
Contains less Saturated Fat -42.8%

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 Pigeon pea raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Pigeon pea raw Opinion
Net carbs 13.35g 47.78g Pigeon pea raw
Protein 1.65g 21.7g Pigeon pea raw
Fats 2.82g 1.49g Mashed potato
Carbs 14.65g 62.78g Pigeon pea raw
Calories 89kcal 343kcal Pigeon pea raw
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g Pigeon pea raw
Fiber 1.3g 15g Pigeon pea raw
Calcium 18mg 130mg Pigeon pea raw
Iron 0.31mg 5.23mg Pigeon pea raw
Magnesium 15mg 183mg Pigeon pea raw
Phosphorus 59mg 367mg Pigeon pea raw
Potassium 286mg 1392mg Pigeon pea raw
Sodium 306mg 17mg Pigeon pea raw
Zinc 0.22mg 2.76mg Pigeon pea raw
Copper 0.035mg 1.057mg Pigeon pea raw
Manganese 0.098mg 1.791mg Pigeon pea raw
Selenium 0.8µg 8.2µg Pigeon pea raw
Vitamin A 185IU 28IU Mashed potato
Vitamin A RAE 43µg 1µg Mashed potato
Vitamin E 0.42mg Mashed potato
Vitamin B1 0.015mg 0.643mg Pigeon pea raw
Vitamin B2 0.015mg 0.187mg Pigeon pea raw
Vitamin B3 1.08mg 2.965mg Pigeon pea raw
Vitamin B5 1.266mg Pigeon pea raw
Vitamin B6 0.12mg 0.283mg Pigeon pea raw
Folate 9µg 456µg Pigeon pea raw
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg Mashed potato
Tryptophan 0.212mg Pigeon pea raw
Threonine 0.767mg Pigeon pea raw
Isoleucine 0.785mg Pigeon pea raw
Leucine 1.549mg Pigeon pea raw
Lysine 1.521mg Pigeon pea raw
Methionine 0.243mg Pigeon pea raw
Phenylalanine 1.858mg Pigeon pea raw
Valine 0.937mg Pigeon pea raw
Histidine 0.774mg Pigeon pea raw
Trans Fat 0.105g 0g Pigeon pea raw
Saturated Fat 0.577g 0.33g Pigeon pea raw
Omega-3 - EPA 0.001g Mashed potato
Omega-3 - DPA 0.001g Mashed potato
Monounsaturated Fat 0.72g 0.012g Mashed potato
Polyunsaturated fat 1.342g 0.814g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

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

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
62%
Pigeon pea raw
Minerals Daily Need Coverage Score
15%
Mashed potato
135%
Pigeon pea raw

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pigeon pea raw
Pigeon pea raw contains less Sodium (difference - 289mg)
Which food is lower in Saturated Fat?
Pigeon pea raw
Pigeon pea raw is lower in Saturated Fat (difference - 0.247g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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
  2. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.