Mashed potato vs. Puff pastry — In-Depth Nutrition Comparison

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Significant differences between mashed potato and puff pastry

The amount of selenium, iron, vitamin B1, vitamin B2, manganese, vitamin B3, folate, copper, and vitamin K in puff pastry is higher than in mashed potato.
Puff pastry covers your daily selenium needs 43% more than mashed potato.
Mashed potato contains less saturated fat.
Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of puff pastry is 56.

Specific food types used in this comparison are Fast foods, potato, mashed and Puff pastry, frozen, ready-to-bake, baked.

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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

Puff pastry

Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+361.3%

Contains more IronIron	+738.7%
Contains more CopperCopper	+228.6%
Contains more ZincZinc	+145.5%
Contains less SodiumSodium	-17.3%
Contains more ManganeseManganese	+405.1%
Contains more SeleniumSelenium	+2962.5%

~equal in Magnesium ~16mg

~equal in Phosphorus ~60mg

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

Puff pastry

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+531.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+116.1%

Contains more Vitamin EVitamin E	+31%
Contains more Vitamin B1Vitamin B1	+2053.3%
Contains more Vitamin B2Vitamin B2	+1620%
Contains more Vitamin B3Vitamin B3	+251.9%
Contains more Vitamin KVitamin K	+176.3%
Contains more FolateFolate	+511.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.342g	22.228g	139%
Fats	2.82g	38.5g	55%
Selenium	0.8µg	24.5µg	43%
Iron	0.31mg	2.6mg	29%
Vitamin B1	0.015mg	0.323mg	26%
Calories	89kcal	558kcal	23%
Saturated fat	0.577g	5.502g	22%
Monounsaturated fat	0.72g	8.828g	20%
Vitamin B2	0.015mg	0.258mg	19%
Manganese	0.098mg	0.495mg	17%
Vitamin B3	1.08mg	3.8mg	17%
Folate	9µg	55µg	12%
Protein	1.65g	7.4g	12%
Carbs	14.65g	45.7g	10%
Vitamin K	5.9µg	16.3µg	9%
Copper	0.035mg	0.115mg	9%
Vitamin B6	0.12mg	0.019mg	8%
Potassium	286mg	62mg	7%
Vitamin A	43µg	0µg	5%
Starch	12.1g		5%
Zinc	0.22mg	0.54mg	3%
Vitamin B12	0.07µg	0µg	3%
Sodium	306mg	253mg	2%
Vitamin E	0.42mg	0.55mg	1%
Fiber	1.3g	1.5g	1%
Choline	13.4mg	6.2mg	1%
Calcium	18mg	10mg	1%
Net carbs	13.35g	44.2g	N/A
Magnesium	15mg	16mg	0%
Sugar	0.5g	0.75g	N/A
Phosphorus	59mg	60mg	0%
Trans fat	0.105g		N/A
Tryptophan		0.086mg	0%
Threonine		0.198mg	0%
Isoleucine		0.275mg	0%
Leucine		0.514mg	0%
Lysine		0.144mg	0%
Methionine		0.131mg	0%
Phenylalanine		0.367mg	0%
Valine		0.312mg	0%
Histidine		0.158mg	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