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, 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
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Calcium
+50%
Contains
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Phosphorus
+96.7%
Contains
less
Sodium
-28.8%
Contains
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Zinc
+29.4%
Contains
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Selenium
+100%
Contains
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Iron
+622.6%
Contains
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Copper
+174.3%
Equal in Magnesium - 16
Equal in Potassium - 270
Contains
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Calcium
+50%
Contains
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Phosphorus
+96.7%
Contains
less
Sodium
-28.8%
Contains
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Zinc
+29.4%
Contains
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Selenium
+100%
Contains
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Iron
+622.6%
Contains
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Copper
+174.3%
Equal in Magnesium - 16
Equal in Potassium - 270
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
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Vitamin B12
+∞%
Contains
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Vitamin A
+197.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+233.3%
Contains
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Vitamin B2
+100%
Contains
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Vitamin B6
+24.2%
Contains
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Folate
+111.1%
Equal in Vitamin B3 - 1.08
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+197.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+233.3%
Contains
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Vitamin B2
+100%
Contains
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Vitamin B6
+24.2%
Contains
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Folate
+111.1%
Equal in Vitamin B3 - 1.08
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1310%
Contains
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Carbs
+109.3%
Contains
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Water
+12.7%
Contains
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Other
+27%
Equal in Protein - 1.5
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
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Fats
+1310%
Contains
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Carbs
+109.3%
Contains
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Water
+12.7%
Contains
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Other
+27%
Equal in Protein - 1.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+4400%
Contains
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Polyunsaturated fat
+1154.2%
Contains
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Saturated Fat
-95%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.107 g
Contains
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Monounsaturated Fat
+4400%
Contains
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Polyunsaturated fat
+1154.2%
Contains
less
Saturated Fat
-95%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 13.35g | 5.6g |
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| Protein | 1.65g | 1.5g |
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| Fats | 2.82g | 0.2g |
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| Carbs | 14.65g | 7g |
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| Calories | 89kcal | 36kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0.5g |
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| Fiber | 1.3g | 1.4g |
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| Calcium | 18mg | 12mg |
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| Iron | 0.31mg | 2.24mg |
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| Magnesium | 15mg | 16mg |
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| Phosphorus | 59mg | 30mg |
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| Potassium | 286mg | 270mg |
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| Sodium | 306mg | 430mg |
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| Zinc | 0.22mg | 0.17mg |
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| Copper | 0.035mg | 0.096mg |
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| Manganese | 0.098mg |
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| Selenium | 0.8µg | 0.4µg |
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| Vitamin A | 185IU | 550IU |
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| Vitamin A RAE | 43µg | 28µg |
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| Vitamin E | 0.42mg |
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| Vitamin C | 0mg | 4mg |
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| Vitamin B1 | 0.015mg | 0.05mg |
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| Vitamin B2 | 0.015mg | 0.03mg |
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| Vitamin B3 | 1.08mg | 1.08mg | |
| Vitamin B6 | 0.12mg | 0.149mg |
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| Folate | 9µg | 19µg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg |
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| Trans Fat | 0.105g |
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| Saturated Fat | 0.577g | 0.029g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.72g | 0.016g |
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| Polyunsaturated fat | 1.342g | 0.107g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
11%
Minerals Daily Need Coverage Score
15%
23%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Salsa is lower in Saturated Fat (difference - 0.548g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 87)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 124mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.