Mashed potato vs. Prunes — In-Depth Nutrition Comparison
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Significant differences between mashed potato and prunes
- The amount of vitamin K, copper, fiber, vitamin B2, potassium, vitamin A, manganese, iron, and vitamin B6 in prunes is higher than in mashed potato.
- Prunes cover your daily vitamin K needs 45% more than mashed potato.
- Prunes have 153 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while prunes have 2mg.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of prunes is 29.
Specific food types used in this comparison are Fast foods, potato, mashed and Plums, dried (prunes), uncooked.
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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 SeleniumSelenium | +166.7% |
| Contains more MagnesiumMagnesium | +173.3% |
| Contains more CalciumCalcium | +138.9% |
| Contains more PotassiumPotassium | +155.9% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +702.9% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +16.9% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +205.1% |
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 B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +32.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +240% |
| Contains more Vitamin B2Vitamin B2 | +1140% |
| Contains more Vitamin B3Vitamin B3 | +74.3% |
| Contains more Vitamin B6Vitamin B6 | +70.8% |
| Contains more Vitamin KVitamin K | +908.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.9µg | 59.5µg | 45% |
| Copper | 0.035mg | 0.281mg | 27% |
| Fiber | 1.3g | 7.1g | 23% |
| Carbs | 14.65g | 63.88g | 16% |
| Fructose | 0.2g | 12.45g | 15% |
| Vitamin B2 | 0.015mg | 0.186mg | 13% |
| Potassium | 286mg | 732mg | 13% |
| Sodium | 306mg | 2mg | 13% |
| Polyunsaturated fat | 1.342g | 0.062g | 9% |
| Manganese | 0.098mg | 0.299mg | 9% |
| Calories | 89kcal | 240kcal | 8% |
| Vitamin B5 | 0.422mg | 8% | |
| Iron | 0.31mg | 0.93mg | 8% |
| Vitamin B6 | 0.12mg | 0.205mg | 7% |
| Magnesium | 15mg | 41mg | 6% |
| Vitamin B3 | 1.08mg | 1.882mg | 5% |
| Fats | 2.82g | 0.38g | 4% |
| Vitamin B1 | 0.015mg | 0.051mg | 3% |
| Starch | 12.1g | 5.11g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Calcium | 18mg | 43mg | 3% |
| Monounsaturated fat | 0.72g | 0.053g | 2% |
| Zinc | 0.22mg | 0.44mg | 2% |
| Saturated fat | 0.577g | 0.088g | 2% |
| Protein | 1.65g | 2.18g | 1% |
| Selenium | 0.8µg | 0.3µg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Folate | 9µg | 4µg | 1% |
| Phosphorus | 59mg | 69mg | 1% |
| Choline | 13.4mg | 10.1mg | 1% |
| Net carbs | 13.35g | 56.78g | N/A |
| Sugar | 0.5g | 38.13g | N/A |
| Vitamin E | 0.42mg | 0.43mg | 0% |
| Vitamin A | 43µg | 39µg | 0% |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 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 |
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:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more FatsFats | +642.1% |
| Contains more WaterWater | +157.5% |
| Contains more ProteinProtein | +32.1% |
| Contains more CarbsCarbs | +336% |
| Contains more OtherOther | +109.5% |
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
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
| Contains more Mono. FatMonounsaturated fat | +1258.5% |
| Contains more Poly. FatPolyunsaturated fat | +2064.5% |
| Contains less Sat. FatSaturated fat | -84.7% |
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:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
| Contains more StarchStarch | +136.8% |
| Contains more SucroseSucrose | +50% |
| Contains more GlucoseGlucose | +12630% |
| Contains more FructoseFructose | +6125% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
