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  6. Mashed potato vs. Saltine cracker (includes oyster, soda, soup)

Mashed potato vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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What are the differences between mashed potato and saltine cracker (includes oyster, soda, soup)?

  • The amount of iron, vitamin B1, vitamin B2, vitamin B3, folate, manganese, selenium, vitamin K, and copper in saltine cracker (includes oyster, soda, soup) is higher than in mashed potato.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 66% more.
  • Saltine cracker (includes oyster, soda, soup) has a lower glycemic index (74) than mashed potato (87).

We used Fast foods, potato, mashed and Crackers, saltines (includes oyster, soda, soup) types in this article.

Infographic

Mashed potato vs Saltine cracker (includes oyster, soda, soup) infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more PotassiumPotassium +88.2%
Contains less SodiumSodium -67.5%
Contains more MagnesiumMagnesium +53.3%
Contains more IronIron +1696.8%
Contains more CopperCopper +297.1%
Contains more ZincZinc +213.6%
Contains more PhosphorusPhosphorus +72.9%
Contains more ManganeseManganese +600%
Contains more SeleniumSelenium +1187.5%
~equal in Calcium ~19mg

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%
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% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more Vitamin EVitamin E +173.8%
Contains more Vitamin B1Vitamin B1 +4580%
Contains more Vitamin B2Vitamin B2 +3146.7%
Contains more Vitamin B3Vitamin B3 +496.5%
Contains more Vitamin B12Vitamin B12 +28.6%
Contains more Vitamin KVitamin K +330.5%
Contains more FolateFolate +1388.9%
Contains more CholineCholine +24.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Saltine cracker (includes oyster, soda, soup) DV% diff.
Iron 0.31mg 5.57mg 66%
Vitamin B1 0.015mg 0.702mg 57%
Vitamin B2 0.015mg 0.487mg 36%
Vitamin B3 1.08mg 6.442mg 34%
Folate 9µg 134µg 31%
Sodium 306mg 941mg 28%
Manganese 0.098mg 0.686mg 26%
Starch 12.1g 67.83g 23%
Polyunsaturated fat 1.342g 4.835g 23%
Carbs 14.65g 74.05g 20%
Selenium 0.8µg 10.3µg 17%
Vitamin K 5.9µg 25.4µg 16%
Protein 1.65g 9.46g 16%
Calories 89kcal 418kcal 16%
Copper 0.035mg 0.139mg 12%
Vitamin B5 0.536mg 11%
Fats 2.82g 8.64g 9%
Fiber 1.3g 2.8g 6%
Phosphorus 59mg 102mg 6%
Vitamin A 43µg 1µg 5%
Vitamin E 0.42mg 1.15mg 5%
Saturated fat 0.577g 1.653g 5%
Zinc 0.22mg 0.69mg 4%
Potassium 286mg 152mg 4%
Monounsaturated fat 0.72g 1.986g 3%
Vitamin B6 0.12mg 0.086mg 3%
Magnesium 15mg 23mg 2%
Choline 13.4mg 16.7mg 1%
Vitamin B12 0.07µg 0.09µg 1%
Net carbs 13.35g 71.25g N/A
Calcium 18mg 19mg 0%
Sugar 0.5g 1.29g N/A
Trans fat 0.105g 0.167g N/A
Tryptophan 0.116mg 0%
Threonine 0.268mg 0%
Isoleucine 0.333mg 0%
Leucine 0.652mg 0%
Lysine 0.172mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.45mg 0%
Valine 0.399mg 0%
Histidine 0.197mg 0%
Fructose 0.2g 0.19g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.535g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.003g N/A
Omega-6 - Linoleic acid 1.146g 4.25g N/A

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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1476.6%
Contains more ProteinProtein +473.3%
Contains more FatsFats +206.4%
Contains more CarbsCarbs +405.5%
Contains more OtherOther +122.2%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -65.1%
Contains more Mono. FatMonounsaturated fat +175.8%
Contains more Poly. FatPolyunsaturated fat +260.3%

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
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +66.7%
Contains more StarchStarch +460.6%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0.19g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.