Mashed potato vs. Pork — In-Depth Nutrition Comparison
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Differences between mashed potato and pork
- Mashed potato contains less selenium, vitamin B1, phosphorus, vitamin B6, vitamin B12, vitamin B3, vitamin B2, and zinc than pork.
- Pork's daily need coverage for selenium is 81% higher.
- The amount of saturated fat in mashed potato is lower.
- Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Fast foods, potato, mashed and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.
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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 ManganeseManganese | +988.9% |
| Contains more MagnesiumMagnesium | +86.7% |
| Contains more PotassiumPotassium | +47.9% |
| Contains more IronIron | +180.6% |
| Contains more CopperCopper | +108.6% |
| Contains more ZincZinc | +986.4% |
| Contains more PhosphorusPhosphorus | +316.9% |
| Contains less SodiumSodium | -79.7% |
| Contains more SeleniumSelenium | +5562.5% |
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.
| Contains more Vitamin AVitamin A | +2050% |
| Contains more Vitamin EVitamin E | +44.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +80% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5746.7% |
| Contains more Vitamin B2Vitamin B2 | +2040% |
| Contains more Vitamin B3Vitamin B3 | +366.4% |
| Contains more Vitamin B6Vitamin B6 | +286.7% |
| Contains more Vitamin B12Vitamin B12 | +900% |
| Contains more CholineCholine | +600.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.8µg | 45.3µg | 81% |
| Vitamin B1 | 0.015mg | 0.877mg | 72% |
| Protein | 1.65g | 27.32g | 51% |
| Cholesterol | 0mg | 80mg | 27% |
| Phosphorus | 59mg | 246mg | 27% |
| Vitamin B12 | 0.07µg | 0.7µg | 26% |
| Vitamin B6 | 0.12mg | 0.464mg | 26% |
| Vitamin B3 | 1.08mg | 5.037mg | 25% |
| Vitamin B2 | 0.015mg | 0.321mg | 24% |
| Saturated fat | 0.577g | 5.23g | 21% |
| Zinc | 0.22mg | 2.39mg | 20% |
| Fats | 2.82g | 13.92g | 17% |
| Choline | 13.4mg | 93.9mg | 15% |
| Monounsaturated fat | 0.72g | 6.19g | 14% |
| Vitamin B5 | 0.698mg | 14% | |
| Sodium | 306mg | 62mg | 11% |
| Calories | 89kcal | 242kcal | 8% |
| Iron | 0.31mg | 0.87mg | 7% |
| Vitamin D | 0µg | 1.3µg | 7% |
| Vitamin D | 0IU | 53IU | 7% |
| Starch | 12.1g | 5% | |
| Carbs | 14.65g | 0g | 5% |
| Vitamin A | 43µg | 2µg | 5% |
| Fiber | 1.3g | 0g | 5% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Manganese | 0.098mg | 0.009mg | 4% |
| Potassium | 286mg | 423mg | 4% |
| Copper | 0.035mg | 0.073mg | 4% |
| Magnesium | 15mg | 28mg | 3% |
| Vitamin E | 0.42mg | 0.29mg | 1% |
| Polyunsaturated fat | 1.342g | 1.2g | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Folate | 9µg | 5µg | 1% |
| Net carbs | 13.35g | 0g | N/A |
| Calcium | 18mg | 19mg | 0% |
| Sugar | 0.5g | 0g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.338mg | 0% | |
| Threonine | 1.234mg | 0% | |
| Isoleucine | 1.26mg | 0% | |
| Leucine | 2.177mg | 0% | |
| Lysine | 2.446mg | 0% | |
| Methionine | 0.712mg | 0% | |
| Phenylalanine | 1.086mg | 0% | |
| Valine | 1.473mg | 0% | |
| Histidine | 1.067mg | 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 |
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:
27.32 g
Fats:
13.92 g
Carbs:
0 g
Water:
57.87 g
Other:
0.89 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +37.6% |
| Contains more OtherOther | +41.6% |
| Contains more ProteinProtein | +1555.8% |
| Contains more FatsFats | +393.6% |
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
5.23 g
Monounsaturated fat:
Mono. Fat
6.19 g
Polyunsaturated fat:
Poly. Fat
1.2 g
| Contains less Sat. FatSaturated fat | -89% |
| Contains more Poly. FatPolyunsaturated fat | +11.8% |
| Contains more Mono. FatMonounsaturated fat | +759.7% |
