Mashed potato vs. Roe — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and roe?
- Roe has more vitamin B12, selenium, vitamin B2, phosphorus, vitamin B1, folate, vitamin C, copper, and zinc than mashed potato.
- Roe's daily need coverage for vitamin B12 is 478% higher.
- Mashed potato has a higher glycemic index (87) than roe (27).
We used Fast foods, potato, mashed and Fish, roe, mixed species, cooked, dry heat types in this comparison.
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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 ManganeseManganese | +653.8% |
| Contains more MagnesiumMagnesium | +73.3% |
| Contains more CalciumCalcium | +55.6% |
| Contains more IronIron | +148.4% |
| Contains more CopperCopper | +265.7% |
| Contains more ZincZinc | +481.8% |
| Contains more PhosphorusPhosphorus | +772.9% |
| Contains less SodiumSodium | -61.8% |
| Contains more SeleniumSelenium | +6362.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +111.6% |
| Contains more Vitamin B1Vitamin B1 | +1746.7% |
| Contains more Vitamin B2Vitamin B2 | +6226.7% |
| Contains more Vitamin B3Vitamin B3 | +103% |
| Contains more Vitamin B6Vitamin B6 | +54.2% |
| Contains more Vitamin B12Vitamin B12 | +16385.7% |
| Contains more FolateFolate | +922.2% |
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:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
| Contains more CarbsCarbs | +663% |
| Contains more WaterWater | +35.8% |
| Contains more ProteinProtein | +1634.5% |
| Contains more FatsFats | +191.8% |
| Contains more OtherOther | +106.3% |
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
1.866 g
Monounsaturated fat:
Mono. Fat
2.129 g
Polyunsaturated fat:
Poly. Fat
3.404 g
| Contains less Sat. FatSaturated fat | -69.1% |
| Contains more Mono. FatMonounsaturated fat | +195.7% |
| Contains more Poly. FatPolyunsaturated fat | +153.7% |
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.07µg | 11.54µg | 478% |
| Cholesterol | 0mg | 479mg | 160% |
| Selenium | 0.8µg | 51.7µg | 93% |
| Vitamin B2 | 0.015mg | 0.949mg | 72% |
| Phosphorus | 59mg | 515mg | 65% |
| Protein | 1.65g | 28.62g | 54% |
| Vitamin B5 | 1.154mg | 23% | |
| Vitamin B1 | 0.015mg | 0.277mg | 22% |
| Folate | 9µg | 92µg | 21% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Polyunsaturated fat | 1.342g | 3.404g | 14% |
| Copper | 0.035mg | 0.128mg | 10% |
| Zinc | 0.22mg | 1.28mg | 10% |
| Sodium | 306mg | 117mg | 8% |
| Fats | 2.82g | 8.23g | 8% |
| Vitamin B3 | 1.08mg | 2.192mg | 7% |
| Saturated fat | 0.577g | 1.866g | 6% |
| Calories | 89kcal | 204kcal | 6% |
| Iron | 0.31mg | 0.77mg | 6% |
| Vitamin A | 43µg | 91µg | 5% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Vitamin B6 | 0.12mg | 0.185mg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Manganese | 0.098mg | 0.013mg | 4% |
| Monounsaturated fat | 0.72g | 2.129g | 4% |
| Carbs | 14.65g | 1.92g | 4% |
| Vitamin E | 0.42mg | 3% | |
| Magnesium | 15mg | 26mg | 3% |
| Choline | 13.4mg | 2% | |
| Calcium | 18mg | 28mg | 1% |
| Net carbs | 13.35g | 1.92g | N/A |
| Potassium | 286mg | 283mg | 0% |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.375mg | 0% | |
| Threonine | 1.305mg | 0% | |
| Isoleucine | 1.465mg | 0% | |
| Leucine | 2.509mg | 0% | |
| Lysine | 2.179mg | 0% | |
| Methionine | 0.71mg | 0% | |
| Phenylalanine | 1.401mg | 0% | |
| Valine | 1.676mg | 0% | |
| Histidine | 0.778mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0.105g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
157%
Minerals Daily Need Coverage Score
15%
68%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 189mg)
Which food is lower in glycemic index?
Roe is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.289g)
Which food is cheaper?
Mashed potato is cheaper (difference - $100)