Mashed potato vs. Flax seeds — In-Depth Nutrition Comparison
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How are mashed potato and flax seeds different?
- Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than mashed potato.
- Daily need coverage for vitamin B1 for flax seeds is 136% higher.
Fast foods, potato, mashed and Seeds, flaxseed are the varieties used in this article.
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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 | +2513.3% |
| Contains more CalciumCalcium | +1316.7% |
| Contains more PotassiumPotassium | +184.3% |
| Contains more IronIron | +1748.4% |
| Contains more CopperCopper | +3385.7% |
| Contains more ZincZinc | +1872.7% |
| Contains more PhosphorusPhosphorus | +988.1% |
| Contains less SodiumSodium | -90.2% |
| Contains more ManganeseManganese | +2432.7% |
| Contains more SeleniumSelenium | +3075% |
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 EVitamin E | +35.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +37.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +10860% |
| Contains more Vitamin B2Vitamin B2 | +973.3% |
| Contains more Vitamin B3Vitamin B3 | +185.2% |
| Contains more Vitamin B6Vitamin B6 | +294.2% |
| Contains more FolateFolate | +866.7% |
| Contains more CholineCholine | +487.3% |
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:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +1044% |
| Contains more ProteinProtein | +1008.5% |
| Contains more FatsFats | +1395% |
| Contains more CarbsCarbs | +97.1% |
| Contains more OtherOther | +194.4% |
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
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -84.2% |
| Contains more Mono. FatMonounsaturated fat | +945.4% |
| Contains more Poly. FatPolyunsaturated fat | +2040.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +1050% |
| Contains more GlucoseGlucose | +100% |
~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.
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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 price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.342g | 28.73g | 183% |
| Vitamin B1 | 0.015mg | 1.644mg | 136% |
| Copper | 0.035mg | 1.22mg | 132% |
| Manganese | 0.098mg | 2.482mg | 104% |
| Fiber | 1.3g | 27.3g | 104% |
| Magnesium | 15mg | 392mg | 90% |
| Phosphorus | 59mg | 642mg | 83% |
| Iron | 0.31mg | 5.73mg | 68% |
| Fats | 2.82g | 42.16g | 61% |
| Selenium | 0.8µg | 25.4µg | 45% |
| Zinc | 0.22mg | 4.34mg | 37% |
| Protein | 1.65g | 18.29g | 33% |
| Vitamin B6 | 0.12mg | 0.473mg | 27% |
| Calcium | 18mg | 255mg | 24% |
| Calories | 89kcal | 534kcal | 22% |
| Folate | 9µg | 87µg | 20% |
| Vitamin B5 | 0.985mg | 20% | |
| Monounsaturated fat | 0.72g | 7.527g | 17% |
| Potassium | 286mg | 813mg | 16% |
| Saturated fat | 0.577g | 3.663g | 14% |
| Vitamin B3 | 1.08mg | 3.08mg | 13% |
| Choline | 13.4mg | 78.7mg | 12% |
| Sodium | 306mg | 30mg | 12% |
| Vitamin B2 | 0.015mg | 0.161mg | 11% |
| Vitamin A | 43µg | 0µg | 5% |
| Starch | 12.1g | 5% | |
| Carbs | 14.65g | 28.88g | 5% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin E | 0.42mg | 0.31mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Vitamin K | 5.9µg | 4.3µg | 1% |
| Net carbs | 13.35g | 1.58g | N/A |
| Sugar | 0.5g | 1.55g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.297mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.896mg | 0% | |
| Leucine | 1.235mg | 0% | |
| Lysine | 0.862mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.957mg | 0% | |
| Valine | 1.072mg | 0% | |
| Histidine | 0.472mg | 0% | |
| Fructose | 0.2g | 0g | 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 | 0.007g | N/A |
| Omega-6 - Linoleic acid | 1.146g | 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%
62%
Minerals Daily Need Coverage Score
15%
191%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 3.086g)
Which food is lower in glycemic index?
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 276mg)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)