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  6. Mashed potato vs. Pomegranate

Mashed potato vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and pomegranate

  • Pomegranate is higher than mashed potato in copper, vitamin C, fiber, vitamin K, and folate.
  • Pomegranate covers your daily copper needs 14% more than mashed potato.
  • Mashed potato contains 102 times more sodium than pomegranate. While mashed potato contains 306mg of sodium, pomegranate contains only 3mg.

Food varieties used in this article are Fast foods, potato, mashed and Pomegranates, raw.

Infographic

Mashed potato vs Pomegranate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +21.2%
Contains more PhosphorusPhosphorus +63.9%
Contains more SeleniumSelenium +60%
Contains more CopperCopper +351.4%
Contains more ZincZinc +59.1%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +21.4%
~equal in Iron ~0.3mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +268.6%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin KVitamin K +178%
Contains more FolateFolate +322.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Pomegranate DV% diff.
Copper 0.035mg 0.158mg 14%
Sodium 306mg 3mg 13%
Fiber 1.3g 4g 11%
Vitamin C 0mg 10.2mg 11%
Vitamin K 5.9µg 16.4µg 9%
Vitamin B5 0.377mg 8%
Polyunsaturated fat 1.342g 0.079g 8%
Folate 9µg 38µg 7%
Vitamin B3 1.08mg 0.293mg 5%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Vitamin B1 0.015mg 0.067mg 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin B6 0.12mg 0.075mg 3%
Phosphorus 59mg 36mg 3%
Fats 2.82g 1.17g 3%
Vitamin B2 0.015mg 0.053mg 3%
Saturated fat 0.577g 0.12g 2%
Monounsaturated fat 0.72g 0.093g 2%
Carbs 14.65g 18.7g 1%
Manganese 0.098mg 0.119mg 1%
Choline 13.4mg 7.6mg 1%
Vitamin E 0.42mg 0.6mg 1%
Magnesium 15mg 12mg 1%
Calcium 18mg 10mg 1%
Potassium 286mg 236mg 1%
Zinc 0.22mg 0.35mg 1%
Selenium 0.8µg 0.5µg 1%
Calories 89kcal 83kcal 0%
Protein 1.65g 1.67g 0%
Net carbs 13.35g 14.7g N/A
Iron 0.31mg 0.3mg 0%
Sugar 0.5g 13.67g N/A
Trans fat 0.105g 0g N/A
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

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more FatsFats +141%
Contains more OtherOther +137.7%
Contains more CarbsCarbs +27.6%
~equal in Protein ~1.67g
~equal in Water ~77.93g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +674.2%
Contains more Poly. FatPolyunsaturated fat +1598.7%
Contains less Sat. FatSaturated fat -79.2%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.