Mashed potato vs. Pilaf — In-Depth Nutrition Comparison
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Differences between mashed potato and pilaf
- Mashed potato contains less selenium, folate, vitamin B1, manganese, vitamin B3, iron, vitamin B6, copper, and phosphorus than pilaf.
- Pilaf's daily need coverage for selenium is 57% higher.
- The amount of sodium in mashed potato is lower.
- Pilaf has a lower glycemic index. The glycemic index of pilaf is 60, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Fast foods, potato, mashed and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 | +52.1% |
| Contains less SodiumSodium | -76.5% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +361.1% |
| Contains more IronIron | +687.1% |
| Contains more CopperCopper | +374.3% |
| Contains more ZincZinc | +359.1% |
| Contains more PhosphorusPhosphorus | +161% |
| Contains more ManganeseManganese | +800% |
| Contains more SeleniumSelenium | +3950% |
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 | +975% |
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin B12Vitamin B12 | +250% |
| Contains more Vitamin KVitamin K | +1080% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3920% |
| Contains more Vitamin B2Vitamin B2 | +480% |
| Contains more Vitamin B3Vitamin B3 | +467.3% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more FolateFolate | +2255.6% |
| Contains more CholineCholine | +30.6% |
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:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more FatsFats | +105.8% |
| Contains more WaterWater | +890.3% |
| Contains more ProteinProtein | +531.5% |
| Contains more CarbsCarbs | +420.9% |
| Contains more OtherOther | +206.3% |
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
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +93% |
| Contains more Poly. FatPolyunsaturated fat | +256% |
| Contains less Sat. FatSaturated fat | -46.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
71.23 g
Sucrose:
0.3 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.13 g
Galactose:
0 g
| Contains more GlucoseGlucose | +100% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +488.7% |
| Contains more SucroseSucrose | +200% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.8µg | 32.4µg | 57% |
| Folate | 9µg | 212µg | 51% |
| Vitamin B1 | 0.015mg | 0.603mg | 49% |
| Sodium | 306mg | 1303mg | 43% |
| Manganese | 0.098mg | 0.882mg | 34% |
| Vitamin B3 | 1.08mg | 6.127mg | 32% |
| Iron | 0.31mg | 2.44mg | 27% |
| Starch | 12.1g | 71.23g | 24% |
| Vitamin B6 | 0.12mg | 0.4mg | 22% |
| Carbs | 14.65g | 76.31g | 21% |
| Protein | 1.65g | 10.42g | 18% |
| Copper | 0.035mg | 0.166mg | 15% |
| Calories | 89kcal | 359kcal | 14% |
| Phosphorus | 59mg | 154mg | 14% |
| Vitamin B5 | 0.715mg | 14% | |
| Calcium | 18mg | 83mg | 7% |
| Zinc | 0.22mg | 1.01mg | 7% |
| Polyunsaturated fat | 1.342g | 0.377g | 6% |
| Vitamin B2 | 0.015mg | 0.087mg | 6% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin K | 5.9µg | 0.5µg | 5% |
| Vitamin A | 43µg | 4µg | 4% |
| Magnesium | 15mg | 32mg | 4% |
| Vitamin E | 0.42mg | 0.04mg | 3% |
| Potassium | 286mg | 188mg | 3% |
| Fats | 2.82g | 1.37g | 2% |
| Vitamin B12 | 0.07µg | 0.02µg | 2% |
| Monounsaturated fat | 0.72g | 0.373g | 1% |
| Choline | 13.4mg | 17.5mg | 1% |
| Saturated fat | 0.577g | 0.307g | 1% |
| Net carbs | 13.35g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.5g | 1.53g | N/A |
| Fiber | 1.3g | 1.2g | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% | |
| Fructose | 0.2g | 0g | 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?
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%
47%
Minerals Daily Need Coverage Score
15%
77%
Comparison summary
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 0.27g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 997mg)
Which food is cheaper?
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The foods are relatively equal in price ($)