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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.

Infographic

Mashed potato vs Pilaf 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%
Pilaf
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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.
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%
Pilaf
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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%
~equal in Vitamin D ~0µg

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
Pilaf
3
10% 76% 8% 4%
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Pilaf
1
29% 35% 36%
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
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
Pilaf
3
98%
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.
Mashed potato Pilaf
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Pilaf 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?

ok
ok
is better in case of low diet
Mashed potato Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
15%
Mashed potato
77%
Pilaf

Comparison summary

Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 0.27g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 997mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.