Mashed potato vs. Potato — In-Depth Nutrition Comparison
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Differences between mashed potato and potatoes
- Mashed potato has more polyunsaturated fat, while potatoes have more vitamin C, vitamin B6, copper, iron, and vitamin B1.
- Potatoes' daily need coverage for vitamin C is 22% higher.
- Potatoes contain 51 times less sodium than mashed potato. Mashed potato contains 306mg of sodium, while potatoes contain 6mg.
The food types used in this comparison are Fast foods, potato, mashed and Potatoes, flesh, and skin, raw.
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.
| Contains more CalciumCalcium | +50% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more PotassiumPotassium | +48.6% |
| Contains more IronIron | +161.3% |
| Contains more CopperCopper | +214.3% |
| Contains more ZincZinc | +36.4% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +104.1% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +4100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +195% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +440% |
| Contains more Vitamin B2Vitamin B2 | +113.3% |
| Contains more Vitamin B6Vitamin B6 | +148.3% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B6 | 0.12mg | 0.298mg | 14% |
| Sodium | 306mg | 6mg | 13% |
| Polyunsaturated fat | 1.342g | 0.042g | 9% |
| Copper | 0.035mg | 0.11mg | 8% |
| Iron | 0.31mg | 0.81mg | 6% |
| Vitamin B1 | 0.015mg | 0.081mg | 6% |
| Vitamin B5 | 0.295mg | 6% | |
| Vitamin A | 43µg | 0µg | 5% |
| Manganese | 0.098mg | 0.2mg | 4% |
| Fats | 2.82g | 0.09g | 4% |
| Potassium | 286mg | 425mg | 4% |
| Saturated fat | 0.577g | 0.025g | 3% |
| Vitamin E | 0.42mg | 0.01mg | 3% |
| Fiber | 1.3g | 2.1g | 3% |
| Vitamin K | 5.9µg | 2µg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Folate | 9µg | 15µg | 2% |
| Magnesium | 15mg | 23mg | 2% |
| Monounsaturated fat | 0.72g | 0.002g | 2% |
| Protein | 1.65g | 2.05g | 1% |
| Calories | 89kcal | 77kcal | 1% |
| Vitamin B2 | 0.015mg | 0.032mg | 1% |
| Selenium | 0.8µg | 0.4µg | 1% |
| Starch | 12.1g | 15.29g | 1% |
| Zinc | 0.22mg | 0.3mg | 1% |
| Calcium | 18mg | 12mg | 1% |
| Carbs | 14.65g | 17.49g | 1% |
| Net carbs | 13.35g | 15.39g | N/A |
| Sugar | 0.5g | 0.82g | N/A |
| Phosphorus | 59mg | 57mg | 0% |
| Vitamin B3 | 1.08mg | 1.061mg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Choline | 13.4mg | 12.1mg | 0% |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.2g | 0.26g | 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:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more FatsFats | +3033.3% |
| Contains more OtherOther | +12.5% |
| Contains more ProteinProtein | +24.2% |
| Contains more CarbsCarbs | +19.4% |
~equal in
Water
~79.25g
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
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +35900% |
| Contains more Poly. FatPolyunsaturated fat | +3095.2% |
| Contains less Sat. FatSaturated fat | -95.7% |
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:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +26.4% |
| Contains more SucroseSucrose | +70% |
| Contains more GlucoseGlucose | +55% |
| Contains more FructoseFructose | +30% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g