Mashed potato vs. Pudding — In-Depth Nutrition Comparison

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How are mashed potato and pudding different?

Mashed potato has more vitamin B6 and vitamin B3; however, pudding is richer in vitamin B2, vitamin B12, calcium, copper, vitamin D, and selenium.
Pudding covers your daily need for vitamin B2, 11% more than mashed potato.
Mashed potato has 8 times more vitamin B3 than pudding. Mashed potato has 1.08mg of vitamin B3, while pudding has 0.133mg.
Pudding contains less sodium.
Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of pudding is 47.

Fast foods, potato, mashed and Puddings, chocolate, dry mix, regular, prepared with whole milk types were used in this article.

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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.

Mashed potato

Pudding

Contains more PotassiumPotassium

+90.7%

Contains more MagnesiumMagnesium	+33.3%
Contains more CalciumCalcium	+488.9%
Contains more CopperCopper	+217.1%
Contains more ZincZinc	+118.2%
Contains more PhosphorusPhosphorus	+47.5%
Contains less SodiumSodium	-68%
Contains more SeleniumSelenium	+362.5%

~equal in Iron ~0.34mg

~equal in Manganese ~0.097mg

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.

Mashed potato

Pudding

Contains more Vitamin EVitamin E	+600%
Contains more Vitamin B3Vitamin B3	+712%
Contains more Vitamin B6Vitamin B6	+300%
Contains more Vitamin KVitamin K	+1866.7%
Contains more FolateFolate	+125%
Contains more CholineCholine	+18.6%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+153.3%
Contains more Vitamin B2Vitamin B2	+946.7%
Contains more Vitamin B12Vitamin B12	+342.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~39µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B2	0.015mg	0.157mg	11%
Vitamin B12	0.07µg	0.31µg	10%
Calcium	18mg	106mg	9%
Sodium	306mg	98mg	9%
Polyunsaturated fat	1.342g	0.18g	8%
Copper	0.035mg	0.111mg	8%
Vitamin B6	0.12mg	0.03mg	7%
Vitamin B5		0.326mg	7%
Vitamin D	0IU	44IU	6%
Vitamin B3	1.08mg	0.133mg	6%
Vitamin D	0µg	1.1µg	6%
Saturated fat	0.577g	1.81g	6%
Starch	12.1g		5%
Vitamin K	5.9µg	0.3µg	5%
Selenium	0.8µg	3.7µg	5%
Phosphorus	59mg	87mg	4%
Potassium	286mg	150mg	4%
Cholesterol	0mg	9mg	3%
Protein	1.65g	3.16g	3%
Vitamin B1	0.015mg	0.038mg	2%
Carbs	14.65g	19.64g	2%
Fiber	1.3g	0.8g	2%
Zinc	0.22mg	0.48mg	2%
Vitamin E	0.42mg	0.06mg	2%
Calories	89kcal	120kcal	2%
Magnesium	15mg	20mg	1%
Fats	2.82g	3.15g	1%
Folate	9µg	4µg	1%
Caffeine	0mg	2mg	1%
Net carbs	13.35g	18.84g	N/A
Iron	0.31mg	0.34mg	0%
Sugar	0.5g	11.96g	N/A
Vitamin A	43µg	39µg	0%
Manganese	0.098mg	0.097mg	0%
Trans fat	0.105g		N/A
Choline	13.4mg	11.3mg	0%
Monounsaturated fat	0.72g	0.819g	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