Mashed potato vs. Potato — In-Depth Nutrition Comparison
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Summary of differences between mashed potato and potatoes
- Mashed potato has less vitamin B6, vitamin C, iron, copper, potassium, and manganese than potatoes.
- Potatoes cover your daily need for vitamin B6, 15% more than mashed potato.
- Mashed potato has 31 times more sodium than potatoes. While mashed potato has 306mg of sodium, potatoes have only 10mg.
These are the specific foods used in this comparison Fast foods, potato, mashed and Potatoes, baked, flesh, and skin, without salt.
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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 CalciumCalcium | +20% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +86.7% |
| Contains more PotassiumPotassium | +87.1% |
| Contains more IronIron | +248.4% |
| Contains more CopperCopper | +237.1% |
| Contains more ZincZinc | +63.6% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +123.5% |
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 | +4200% |
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +195% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +326.7% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B3Vitamin B3 | +30.6% |
| Contains more Vitamin B6Vitamin B6 | +159.2% |
| Contains more FolateFolate | +211.1% |
| Contains more CholineCholine | +10.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.12mg | 0.311mg | 15% |
| Sodium | 306mg | 10mg | 13% |
| Vitamin C | 0mg | 9.6mg | 11% |
| Iron | 0.31mg | 1.08mg | 10% |
| Copper | 0.035mg | 0.118mg | 9% |
| Polyunsaturated fat | 1.342g | 0.057g | 9% |
| Vitamin B5 | 0.376mg | 8% | |
| Potassium | 286mg | 535mg | 7% |
| Manganese | 0.098mg | 0.219mg | 5% |
| Vitamin A | 43µg | 1µg | 5% |
| Folate | 9µg | 28µg | 5% |
| Vitamin B1 | 0.015mg | 0.064mg | 4% |
| Fiber | 1.3g | 2.2g | 4% |
| Fats | 2.82g | 0.13g | 4% |
| Vitamin B2 | 0.015mg | 0.048mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin E | 0.42mg | 0.04mg | 3% |
| Vitamin K | 5.9µg | 2µg | 3% |
| Magnesium | 15mg | 28mg | 3% |
| Phosphorus | 59mg | 70mg | 2% |
| Saturated fat | 0.577g | 0.034g | 2% |
| Monounsaturated fat | 0.72g | 0.003g | 2% |
| Vitamin B3 | 1.08mg | 1.41mg | 2% |
| Protein | 1.65g | 2.5g | 2% |
| Carbs | 14.65g | 21.15g | 2% |
| Starch | 12.1g | 17.27g | 2% |
| Zinc | 0.22mg | 0.36mg | 1% |
| Selenium | 0.8µg | 0.4µg | 1% |
| Calories | 89kcal | 93kcal | 0% |
| Net carbs | 13.35g | 18.95g | N/A |
| Calcium | 18mg | 15mg | 0% |
| Sugar | 0.5g | 1.18g | N/A |
| Trans fat | 0.105g | 0g | N/A |
| Choline | 13.4mg | 14.8mg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.081mg | 0% | |
| Isoleucine | 0.08mg | 0% | |
| Leucine | 0.119mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.099mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.042mg | 0% | |
| Fructose | 0.2g | 0.34g | 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:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
| Contains more FatsFats | +2069.2% |
| Contains more ProteinProtein | +51.5% |
| Contains more CarbsCarbs | +44.4% |
~equal in
Water
~74.89g
~equal in
Other
~1.33g
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
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
| Contains more Mono. FatMonounsaturated fat | +23900% |
| Contains more Poly. FatPolyunsaturated fat | +2254.4% |
| Contains less Sat. FatSaturated fat | -94.1% |
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:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +42.7% |
| Contains more SucroseSucrose | +300% |
| Contains more GlucoseGlucose | +120% |
| Contains more FructoseFructose | +70% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
