Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Mashed potato
  5. Compare
  6. Mashed potato vs. Sesame

Mashed potato vs. Sesame — In-Depth Nutrition Comparison

Compare

Important differences between mashed potato and sesame

  • Mashed potato has less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6.
  • Sesame's daily need coverage for copper is 450% more.

The food varieties used in the comparison are Fast foods, potato, mashed and Seeds, sesame seeds, whole, dried.

Infographic

Mashed potato vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +2240%
Contains more CalciumCalcium +5316.7%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +4593.5%
Contains more CopperCopper +11562.9%
Contains more ZincZinc +3422.7%
Contains more PhosphorusPhosphorus +966.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +2410.2%
Contains more SeleniumSelenium +4200%

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%
Sesame
Sesame
7
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +68%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +5173.3%
Contains more Vitamin B2Vitamin B2 +1546.7%
Contains more Vitamin B3Vitamin B3 +318.1%
Contains more Vitamin B6Vitamin B6 +558.3%
Contains more FolateFolate +977.8%
Contains more CholineCholine +91%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Sesame DV% diff.
Copper 0.035mg 4.082mg 450%
Iron 0.31mg 14.55mg 178%
Polyunsaturated fat 1.342g 21.773g 136%
Manganese 0.098mg 2.46mg 103%
Calcium 18mg 975mg 96%
Phosphorus 59mg 629mg 81%
Magnesium 15mg 351mg 80%
Fats 2.82g 49.67g 72%
Zinc 0.22mg 7.75mg 68%
Vitamin B1 0.015mg 0.791mg 65%
Selenium 0.8µg 34.4µg 61%
Vitamin B6 0.12mg 0.79mg 52%
Monounsaturated fat 0.72g 18.759g 45%
Fiber 1.3g 11.8g 42%
Protein 1.65g 17.73g 32%
Saturated fat 0.577g 6.957g 29%
Calories 89kcal 573kcal 24%
Folate 9µg 97µg 22%
Vitamin B3 1.08mg 4.515mg 21%
Vitamin B2 0.015mg 0.247mg 18%
Sodium 306mg 11mg 13%
Potassium 286mg 468mg 5%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Vitamin K 5.9µg 0µg 5%
Vitamin B12 0.07µg 0µg 3%
Carbs 14.65g 23.45g 3%
Choline 13.4mg 25.6mg 2%
Vitamin E 0.42mg 0.25mg 1%
Vitamin B5 0.05mg 1%
Net carbs 13.35g 11.65g N/A
Sugar 0.5g 0.3g N/A
Trans fat 0.105g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%
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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1597.7%
Contains more ProteinProtein +974.5%
Contains more FatsFats +1661.3%
Contains more CarbsCarbs +60.1%
Contains more OtherOther +254%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +2505.4%
Contains more Poly. FatPolyunsaturated fat +1522.4%

People also compare

Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza
Sesame
Sesame vs Chia seeds
Chia seeds
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seeds
Sunflower seeds

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.