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Mashed potato vs. Poblano — In-Depth Nutrition Comparison

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What are the differences between mashed potato and poblano?

  • The amount of vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, manganese, vitamin B3, and magnesium in poblano is higher than in mashed potato.
  • Poblano's daily need coverage for vitamin A is 405% more.

We used Fast foods, potato, mashed and Peppers, ancho, dried types in this article.

Infographic

Mashed potato vs Poblano 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%
Poblano
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more MagnesiumMagnesium +653.3%
Contains more CalciumCalcium +238.9%
Contains more PotassiumPotassium +743%
Contains more IronIron +3425.8%
Contains more CopperCopper +1351.4%
Contains more ZincZinc +545.5%
Contains more PhosphorusPhosphorus +240.7%
Contains less SodiumSodium -85.9%
Contains more ManganeseManganese +1205.1%
Contains more SeleniumSelenium +262.5%

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%
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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2276.7%
Contains more Vitamin B1Vitamin B1 +1093.3%
Contains more Vitamin B2Vitamin B2 +14933.3%
Contains more Vitamin B3Vitamin B3 +492.9%
Contains more Vitamin B6Vitamin B6 +2845.8%
Contains more FolateFolate +666.7%
~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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +251.8%
Contains more ProteinProtein +618.8%
Contains more FatsFats +190.8%
Contains more CarbsCarbs +251%
Contains more OtherOther +367.5%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Mono. FatMonounsaturated fat +46.3%
Contains more Poly. FatPolyunsaturated fat +236.1%

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 Poblano
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Poblano DV% diff.
Vitamin B6 0.12mg 3.535mg 263%
Vitamin B2 0.015mg 2.255mg 172%
Iron 0.31mg 10.93mg 133%
Vitamin A 43µg 1022µg 109%
Fiber 1.3g 21.6g 81%
Potassium 286mg 2411mg 63%
Copper 0.035mg 0.508mg 53%
Manganese 0.098mg 1.279mg 51%
Vitamin B5 1.993mg 40%
Vitamin B3 1.08mg 6.403mg 33%
Magnesium 15mg 113mg 23%
Polyunsaturated fat 1.342g 4.511g 21%
Protein 1.65g 11.86g 20%
Phosphorus 59mg 201mg 20%
Folate 9µg 69µg 15%
Vitamin B1 0.015mg 0.179mg 14%
Carbs 14.65g 51.42g 12%
Zinc 0.22mg 1.42mg 11%
Sodium 306mg 43mg 11%
Calories 89kcal 281kcal 10%
Fats 2.82g 8.2g 8%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Selenium 0.8µg 2.9µg 4%
Calcium 18mg 61mg 4%
Vitamin E 0.42mg 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin C 0mg 2mg 2%
Choline 13.4mg 2%
Saturated fat 0.577g 0.82g 1%
Monounsaturated fat 0.72g 0.492g 1%
Net carbs 13.35g 29.82g N/A
Sugar 0.5g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.155mg 0%
Threonine 0.425mg 0%
Isoleucine 0.373mg 0%
Leucine 0.605mg 0%
Lysine 0.515mg 0%
Methionine 0.142mg 0%
Phenylalanine 0.361mg 0%
Valine 0.489mg 0%
Histidine 0.232mg 0%
Fructose 0.2g 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 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 Poblano
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
155%
Poblano
Minerals Daily Need Coverage Score
15%
Mashed potato
120%
Poblano

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 263mg)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.243g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.