Mashed potato vs. Raisin — In-Depth Nutrition Comparison
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What are the differences between mashed potato and raisins?
- The amount of copper, iron, potassium, fiber, manganese, vitamin B2, vitamin B1, and phosphorus in raisins is higher than in mashed potato.
- Raisins' daily need coverage for copper is 31% more.
- Raisins contain 28 times less sodium than mashed potato. Mashed potato contains 306mg of sodium, while raisins contain 11mg.
- Raisins have a lower glycemic index (64) than mashed potato (87).
We used Fast foods, potato, mashed and Raisins, seedless types in this article.
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 SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +177.8% |
| Contains more PotassiumPotassium | +161.9% |
| Contains more IronIron | +506.5% |
| Contains more CopperCopper | +808.6% |
| Contains more PhosphorusPhosphorus | +71.2% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +205.1% |
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 | +250% |
| Contains more Vitamin B3Vitamin B3 | +41% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +68.6% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +20.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +606.7% |
| Contains more Vitamin B2Vitamin B2 | +733.3% |
| Contains more Vitamin B6Vitamin B6 | +45% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 0.2g | 29.68g | 37% |
| Copper | 0.035mg | 0.318mg | 31% |
| Carbs | 14.65g | 79.18g | 22% |
| Iron | 0.31mg | 1.88mg | 20% |
| Potassium | 286mg | 749mg | 14% |
| Sodium | 306mg | 11mg | 13% |
| Calories | 89kcal | 299kcal | 11% |
| Fiber | 1.3g | 3.7g | 10% |
| Polyunsaturated fat | 1.342g | 0.037g | 9% |
| Manganese | 0.098mg | 0.299mg | 9% |
| Vitamin B2 | 0.015mg | 0.125mg | 8% |
| Vitamin B1 | 0.015mg | 0.106mg | 8% |
| Phosphorus | 59mg | 101mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin B6 | 0.12mg | 0.174mg | 4% |
| Starch | 12.1g | 2.7g | 4% |
| Fats | 2.82g | 0.46g | 4% |
| Magnesium | 15mg | 32mg | 4% |
| Protein | 1.65g | 3.07g | 3% |
| Vitamin C | 0mg | 2.3mg | 3% |
| Calcium | 18mg | 50mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Saturated fat | 0.577g | 0.058g | 2% |
| Vitamin K | 5.9µg | 3.5µg | 2% |
| Monounsaturated fat | 0.72g | 0.051g | 2% |
| Vitamin E | 0.42mg | 0.12mg | 2% |
| Vitamin B5 | 0.095mg | 2% | |
| Vitamin B3 | 1.08mg | 0.766mg | 2% |
| Folate | 9µg | 5µg | 1% |
| Net carbs | 13.35g | 75.48g | N/A |
| Sugar | 0.5g | 59.19g | N/A |
| Zinc | 0.22mg | 0.22mg | 0% |
| Selenium | 0.8µg | 0.6µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Choline | 13.4mg | 11.1mg | 0% |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.077mg | 0% | |
| Isoleucine | 0.057mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.083mg | 0% | |
| Histidine | 0.072mg | 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 - Gamma-linoleic acid | 0g | 0.001g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
| Contains more FatsFats | +513% |
| Contains more WaterWater | +416% |
| Contains more ProteinProtein | +86.1% |
| Contains more CarbsCarbs | +440.5% |
| Contains more OtherOther | +47.6% |
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
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
| Contains more Mono. FatMonounsaturated fat | +1311.8% |
| Contains more Poly. FatPolyunsaturated fat | +3527% |
| Contains less Sat. FatSaturated fat | -89.9% |
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:
2.7 g
Sucrose:
0.45 g
Glucose:
27.75 g
Fructose:
29.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +348.1% |
| Contains more SucroseSucrose | +350% |
| Contains more GlucoseGlucose | +13775% |
| Contains more FructoseFructose | +14740% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
