Mashed potato vs. Salsa — In-Depth Nutrition Comparison
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What are the differences between mashed potato and salsa?
- Mashed potato is higher in polyunsaturated fat; however, salsa is richer in iron, vitamin A, and copper.
- Salsa's daily need coverage for iron is 24% more.
- Salsa contains 13 times less polyunsaturated fat than mashed potato. Mashed potato contains 1.342g of polyunsaturated fat, while salsa contains 0.107g.
- Mashed potato has less sodium.
We used Fast foods, potato, mashed and USDA Commodity, salsa 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 CalciumCalcium | +50% |
| Contains more ZincZinc | +29.4% |
| Contains more PhosphorusPhosphorus | +96.7% |
| Contains less SodiumSodium | -28.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +100% |
| Contains more IronIron | +622.6% |
| Contains more CopperCopper | +174.3% |
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 | +53.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +24.2% |
| Contains more FolateFolate | +111.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.31mg | 2.24mg | 24% |
| Polyunsaturated fat | 1.342g | 0.107g | 8% |
| Copper | 0.035mg | 0.096mg | 7% |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 5% | |
| Sodium | 306mg | 430mg | 5% |
| Manganese | 0.098mg | 4% | |
| Fats | 2.82g | 0.2g | 4% |
| Vitamin C | 0mg | 4mg | 4% |
| Phosphorus | 59mg | 30mg | 4% |
| Folate | 9µg | 19µg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin B1 | 0.015mg | 0.05mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Calories | 89kcal | 36kcal | 3% |
| Carbs | 14.65g | 7g | 3% |
| Saturated fat | 0.577g | 0.029g | 2% |
| Vitamin A | 43µg | 28µg | 2% |
| Vitamin B6 | 0.12mg | 0.149mg | 2% |
| Monounsaturated fat | 0.72g | 0.016g | 2% |
| Choline | 13.4mg | 2% | |
| Selenium | 0.8µg | 0.4µg | 1% |
| Vitamin B2 | 0.015mg | 0.03mg | 1% |
| Calcium | 18mg | 12mg | 1% |
| Protein | 1.65g | 1.5g | 0% |
| Net carbs | 13.35g | 5.6g | N/A |
| Magnesium | 15mg | 16mg | 0% |
| Potassium | 286mg | 270mg | 0% |
| Sugar | 0.5g | N/A | |
| Fiber | 1.3g | 1.4g | 0% |
| Zinc | 0.22mg | 0.17mg | 0% |
| Vitamin B3 | 1.08mg | 1.08mg | 0% |
| Trans fat | 0.105g | N/A | |
| 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 |
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:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
| Contains more FatsFats | +1310% |
| Contains more CarbsCarbs | +109.3% |
| Contains more WaterWater | +12.7% |
| Contains more OtherOther | +27% |
~equal in
Protein
~1.5g
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
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
| Contains more Mono. FatMonounsaturated fat | +4400% |
| Contains more Poly. FatPolyunsaturated fat | +1154.2% |
| Contains less Sat. FatSaturated fat | -95% |
