Mashed potato vs. Potato salad — In-Depth Nutrition Comparison
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Summary of differences between Mashed potato and Potato salad
- Mashed potato has less Vitamin C, Copper, Selenium, Vitamin B1, Monounsaturated Fat, and Polyunsaturated fat than Potato salad.
- Potato salad covers your daily need of Cholesterol 23% more than Mashed potato.
These are the specific foods used in this comparison Fast foods, potato, mashed and Potato salad, home-prepared.
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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
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Phosphorus
+13.5%
Contains
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Potassium
+12.6%
Contains
less
Sodium
-42.2%
Contains
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Iron
+109.7%
Contains
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Zinc
+40.9%
Contains
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Copper
+237.1%
Contains
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Selenium
+412.5%
Equal in Calcium - 19
Equal in Magnesium - 15
Equal in Manganese - 0.101
Contains
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Phosphorus
+13.5%
Contains
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Potassium
+12.6%
Contains
less
Sodium
-42.2%
Contains
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Iron
+109.7%
Contains
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Zinc
+40.9%
Contains
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Copper
+237.1%
Contains
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Selenium
+412.5%
Equal in Calcium - 19
Equal in Magnesium - 15
Equal in Manganese - 0.101
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
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Vitamin A
+17.8%
Contains
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Vitamin B3
+21.3%
Contains
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Folate
+28.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+413.3%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B6
+17.5%
Contains
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Vitamin A
+17.8%
Contains
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Vitamin B3
+21.3%
Contains
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Folate
+28.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+413.3%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B6
+17.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+31.2%
Contains
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Protein
+62.4%
Contains
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Fats
+190.8%
Contains
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Other
+54.8%
Equal in Water - 76
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Contains
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Carbs
+31.2%
Contains
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Protein
+62.4%
Contains
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Fats
+190.8%
Contains
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Other
+54.8%
Equal in Water - 76
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-59.6%
Contains
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Monounsaturated Fat
+244.4%
Contains
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Polyunsaturated fat
+178.5%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
1.429 g
Monounsaturated Fat:
2.48 g
Polyunsaturated fat:
3.737 g
Contains
less
Saturated Fat
-59.6%
Contains
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Monounsaturated Fat
+244.4%
Contains
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Polyunsaturated fat
+178.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.35g | 9.87g |
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| Protein | 1.65g | 2.68g |
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| Fats | 2.82g | 8.2g |
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| Carbs | 14.65g | 11.17g |
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| Calories | 89kcal | 143kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0.5g |
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| Fiber | 1.3g | 1.3g | |
| Calcium | 18mg | 19mg |
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| Iron | 0.31mg | 0.65mg |
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| Magnesium | 15mg | 15mg | |
| Phosphorus | 59mg | 52mg |
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| Potassium | 286mg | 254mg |
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| Sodium | 306mg | 529mg |
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| Zinc | 0.22mg | 0.31mg |
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| Copper | 0.035mg | 0.118mg |
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| Manganese | 0.098mg | 0.101mg |
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| Selenium | 0.8µg | 4.1µg |
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| Vitamin A | 185IU | 157IU |
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| Vitamin A RAE | 43µg | 32µg |
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| Vitamin E | 0.42mg |
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| Vitamin C | 0mg | 10mg |
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| Vitamin B1 | 0.015mg | 0.077mg |
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| Vitamin B2 | 0.015mg | 0.06mg |
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| Vitamin B3 | 1.08mg | 0.89mg |
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| Vitamin B5 | 0.534mg |
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| Vitamin B6 | 0.12mg | 0.141mg |
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| Folate | 9µg | 7µg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg |
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| Tryptophan | 0.042mg |
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| Threonine | 0.116mg |
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| Isoleucine | 0.141mg |
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| Leucine | 0.202mg |
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| Lysine | 0.171mg |
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| Methionine | 0.066mg |
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| Phenylalanine | 0.135mg |
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| Valine | 0.172mg |
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| Histidine | 0.062mg |
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| Cholesterol | 0mg | 68mg |
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| Trans Fat | 0.105g |
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| Saturated Fat | 0.577g | 1.429g |
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| Omega-3 - EPA | 0.001g |
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| Omega-3 - DPA | 0.001g |
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| Monounsaturated Fat | 0.72g | 2.48g |
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| Polyunsaturated fat | 1.342g | 3.737g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
14%
Minerals Daily Need Coverage Score
15%
24%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Potato salad is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Potato salad is relatively richer in minerals
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 223mg)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Mashed potato is lower in Saturated Fat (difference - 0.852g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.