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  6. Mashed potato vs. Potato bread

Mashed potato vs. Potato bread — In-Depth Nutrition Comparison

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Significant differences between mashed potato and potato bread

  • The amount of phosphorus, folate, iron, fiber, calcium, selenium, vitamin B1, potassium, zinc, and vitamin B6 in potato bread is higher than in mashed potato.
  • Potato bread covers your daily phosphorus needs 44% more than mashed potato.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of potato bread is 61.

Specific food types used in this comparison are Fast foods, potato, mashed and Bread, potato.

Infographic

Mashed potato vs Potato bread infographic
Infographic link

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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains less SodiumSodium -18.4%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +944.4%
Contains more PotassiumPotassium +151%
Contains more IronIron +625.8%
Contains more CopperCopper +168.6%
Contains more ZincZinc +554.5%
Contains more PhosphorusPhosphorus +525.4%
Contains more ManganeseManganese +158.2%
Contains more SeleniumSelenium +1087.5%

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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin EVitamin E +11.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1153.3%
Contains more Vitamin B2Vitamin B2 +606.7%
Contains more Vitamin B3Vitamin B3 +15.7%
Contains more Vitamin B6Vitamin B6 +93.3%
Contains more Vitamin B12Vitamin B12 +114.3%
Contains more Vitamin KVitamin K +15.3%
Contains more FolateFolate +1300%
Contains more CholineCholine +37.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mashed potato Potato bread DV% diff.
Phosphorus 59mg 369mg 44%
Folate 9µg 126µg 29%
Iron 0.31mg 2.25mg 24%
Protein 1.65g 12.5g 22%
Fiber 1.3g 6.3g 20%
Calcium 18mg 188mg 17%
Vitamin B5 0.817mg 16%
Selenium 0.8µg 9.5µg 16%
Vitamin B1 0.015mg 0.188mg 14%
Potassium 286mg 718mg 13%
Carbs 14.65g 47.07g 11%
Zinc 0.22mg 1.44mg 11%
Polyunsaturated fat 1.342g 0g 9%
Vitamin B6 0.12mg 0.232mg 9%
Calories 89kcal 266kcal 9%
Vitamin B2 0.015mg 0.106mg 7%
Manganese 0.098mg 0.253mg 7%
Copper 0.035mg 0.094mg 7%
Starch 12.1g 5%
Sodium 306mg 375mg 3%
Vitamin B12 0.07µg 0.15µg 3%
Magnesium 15mg 28mg 3%
Saturated fat 0.577g 0g 3%
Monounsaturated fat 0.72g 0g 2%
Vitamin A 43µg 24µg 2%
Vitamin B3 1.08mg 1.25mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin K 5.9µg 6.8µg 1%
Choline 13.4mg 18.4mg 1%
Fats 2.82g 3.13g 0%
Net carbs 13.35g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.5g 9.38g N/A
Vitamin E 0.42mg 0.47mg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.081mg 0%
Threonine 0.224mg 0%
Isoleucine 0.268mg 0%
Leucine 0.44mg 0%
Lysine 0.311mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.285mg 0%
Valine 0.305mg 0%
Histidine 0.143mg 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 0g 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more WaterWater +137.3%
Contains more ProteinProtein +657.6%
Contains more FatsFats +11%
Contains more CarbsCarbs +221.3%
Contains more OtherOther +197.6%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.