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Mashed potato vs. Rye — In-Depth Nutrition Comparison

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Differences between mashed potato and rye

  • Mashed potato contains less manganese, fiber, phosphorus, copper, iron, vitamin B1, selenium, magnesium, zinc, and vitamin B3 than rye.
  • Rye's daily need coverage for manganese is 108% higher.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Fast foods, potato, mashed and Rye grain.

Infographic

Mashed potato vs Rye 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +78.3%
Contains more IronIron +748.4%
Contains more CopperCopper +948.6%
Contains more ZincZinc +1104.5%
Contains more PhosphorusPhosphorus +462.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2529.6%
Contains more SeleniumSelenium +1637.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Rye
Rye
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +102.4%
Contains more Vitamin B1Vitamin B1 +2006.7%
Contains more Vitamin B2Vitamin B2 +1573.3%
Contains more Vitamin B3Vitamin B3 +295.4%
Contains more Vitamin B6Vitamin B6 +145%
Contains more FolateFolate +322.2%
Contains more CholineCholine +126.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~5.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +73%
Contains more WaterWater +651.1%
Contains more ProteinProtein +526.7%
Contains more CarbsCarbs +417.8%
Contains more OtherOther +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +246.2%
Contains more Poly. FatPolyunsaturated fat +75%
Contains less Sat. FatSaturated fat -65.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
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
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +25%
Contains more FructoseFructose +81.8%
Contains more SucroseSucrose +610%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Rye
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Rye DV% diff.
Manganese 0.098mg 2.577mg 108%
Fiber 1.3g 15.1g 55%
Phosphorus 59mg 332mg 39%
Copper 0.035mg 0.367mg 37%
Vitamin B5 1.456mg 29%
Iron 0.31mg 2.63mg 29%
Vitamin B1 0.015mg 0.316mg 25%
Selenium 0.8µg 13.9µg 24%
Magnesium 15mg 110mg 23%
Zinc 0.22mg 2.65mg 22%
Carbs 14.65g 75.86g 20%
Vitamin B3 1.08mg 4.27mg 20%
Vitamin B2 0.015mg 0.251mg 18%
Protein 1.65g 10.34g 17%
Vitamin B6 0.12mg 0.294mg 13%
Sodium 306mg 2mg 13%
Calories 89kcal 338kcal 12%
Folate 9µg 38µg 7%
Potassium 286mg 510mg 7%
Starch 12.1g 5%
Vitamin A 43µg 1µg 5%
Polyunsaturated fat 1.342g 0.767g 4%
Vitamin B12 0.07µg 0µg 3%
Choline 13.4mg 30.4mg 3%
Vitamin E 0.42mg 0.85mg 3%
Fats 2.82g 1.63g 2%
Saturated fat 0.577g 0.197g 2%
Calcium 18mg 24mg 1%
Monounsaturated fat 0.72g 0.208g 1%
Net carbs 13.35g 60.76g N/A
Sugar 0.5g 0.98g N/A
Vitamin K 5.9µg 5.9µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.2g 0.11g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Mashed potato
35%
Rye
Minerals Daily Need Coverage Score
15%
Mashed potato
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 304mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 0.38g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.48g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.