Mashed potato vs. Chia seeds — In-Depth Nutrition Comparison
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A recap on differences between mashed potato and chia seeds
- Chia seeds are higher than mashed potato in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B1, and vitamin B3.
- Chia seeds cover your daily fiber needs 132% more than mashed potato.
- The glycemic index of chia seeds is lower.
Food varieties used in this article are Fast foods, potato, mashed and Seeds, chia seeds, dried.
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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 MagnesiumMagnesium | +2133.3% |
| Contains more CalciumCalcium | +3405.6% |
| Contains more PotassiumPotassium | +42.3% |
| Contains more IronIron | +2390.3% |
| Contains more CopperCopper | +2540% |
| Contains more ZincZinc | +1981.8% |
| Contains more PhosphorusPhosphorus | +1357.6% |
| Contains less SodiumSodium | -94.8% |
| Contains more ManganeseManganese | +2678.6% |
| Contains more SeleniumSelenium | +6800% |
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 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +19% |
| Contains more Vitamin B1Vitamin B1 | +4033.3% |
| Contains more Vitamin B2Vitamin B2 | +1033.3% |
| Contains more Vitamin B3Vitamin B3 | +717.6% |
| Contains more FolateFolate | +444.4% |
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:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more WaterWater | +1272.8% |
| Contains more ProteinProtein | +902.4% |
| Contains more FatsFats | +990.1% |
| Contains more CarbsCarbs | +187.5% |
| Contains more OtherOther | +281% |
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
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains less Sat. FatSaturated fat | -82.7% |
| Contains more Mono. FatMonounsaturated fat | +220.7% |
| Contains more Poly. FatPolyunsaturated fat | +1663.4% |
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 Saturated fat |
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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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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.342g | 23.665g | 149% |
| Fiber | 1.3g | 34.4g | 132% |
| Manganese | 0.098mg | 2.723mg | 114% |
| Phosphorus | 59mg | 860mg | 114% |
| Selenium | 0.8µg | 55.2µg | 99% |
| Copper | 0.035mg | 0.924mg | 99% |
| Iron | 0.31mg | 7.72mg | 93% |
| Magnesium | 15mg | 335mg | 76% |
| Calcium | 18mg | 631mg | 61% |
| Vitamin B1 | 0.015mg | 0.62mg | 50% |
| Vitamin B3 | 1.08mg | 8.83mg | 48% |
| Fats | 2.82g | 30.74g | 43% |
| Zinc | 0.22mg | 4.58mg | 40% |
| Protein | 1.65g | 16.54g | 30% |
| Calories | 89kcal | 486kcal | 20% |
| Saturated fat | 0.577g | 3.33g | 13% |
| Sodium | 306mg | 16mg | 13% |
| Vitamin B2 | 0.015mg | 0.17mg | 12% |
| Folate | 9µg | 49µg | 10% |
| Vitamin B6 | 0.12mg | 9% | |
| Carbs | 14.65g | 42.12g | 9% |
| Vitamin A | 43µg | 5% | |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 5% | |
| Potassium | 286mg | 407mg | 4% |
| Monounsaturated fat | 0.72g | 2.309g | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Choline | 13.4mg | 2% | |
| Vitamin C | 0mg | 1.6mg | 2% |
| Vitamin E | 0.42mg | 0.5mg | 1% |
| Net carbs | 13.35g | 7.72g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | 0.14g | N/A |
| Tryptophan | 0.436mg | 0% | |
| Threonine | 0.709mg | 0% | |
| Isoleucine | 0.801mg | 0% | |
| Leucine | 1.371mg | 0% | |
| Lysine | 0.97mg | 0% | |
| Methionine | 0.588mg | 0% | |
| Phenylalanine | 1.016mg | 0% | |
| Valine | 0.95mg | 0% | |
| Histidine | 0.531mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | 17.83g | N/A |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | 5.835g | 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%
32%
Minerals Daily Need Coverage Score
15%
221%
Comparison summary
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 2.753g)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 290mg)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
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 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.