Mashed potato vs. Semolina — In-Depth Nutrition Comparison
Compare
A recap on differences between Mashed potato and Semolina
- Semolina is higher than Mashed potato in Manganese, Selenium, Copper, Vitamin B6, Vitamin B3, Vitamin B1, Phosphorus, Zinc, and Iron.
- Semolina covers your daily Manganese needs 41% more than Mashed potato.
- Mashed potato contains 153 times more Sodium than Semolina. While Mashed potato contains 306mg of Sodium, Semolina contains only 2mg.
Food varieties used in this article are Fast foods, potato, mashed and Rice, white, long-grain, parboiled, unenriched, dry.
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.
Contains
more
Potassium
+64.4%
Contains
more
Calcium
+294.4%
Contains
more
Iron
+138.7%
Contains
more
Magnesium
+80%
Contains
more
Phosphorus
+159.3%
Contains
less
Sodium
-99.3%
Contains
more
Zinc
+363.6%
Contains
more
Copper
+711.4%
Contains
more
Manganese
+956.1%
Contains
more
Selenium
+2387.5%
Contains
more
Potassium
+64.4%
Contains
more
Calcium
+294.4%
Contains
more
Iron
+138.7%
Contains
more
Magnesium
+80%
Contains
more
Phosphorus
+159.3%
Contains
less
Sodium
-99.3%
Contains
more
Zinc
+363.6%
Contains
more
Copper
+711.4%
Contains
more
Manganese
+956.1%
Contains
more
Selenium
+2387.5%
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 A
+∞%
Contains
more
Vitamin E
+1300%
Contains
more
Folate
+12.5%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+5800%
Contains
more
Vitamin B1
+1393.3%
Contains
more
Vitamin B2
+233.3%
Contains
more
Vitamin B3
+367.4%
Contains
more
Vitamin B6
+276.7%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+1300%
Contains
more
Folate
+12.5%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+5800%
Contains
more
Vitamin B1
+1393.3%
Contains
more
Vitamin B2
+233.3%
Contains
more
Vitamin B3
+367.4%
Contains
more
Vitamin B6
+276.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+173.8%
Contains
more
Water
+707.5%
Contains
more
Other
+77.5%
Contains
more
Protein
+355.2%
Contains
more
Carbs
+452.2%
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Contains
more
Fats
+173.8%
Contains
more
Water
+707.5%
Contains
more
Other
+77.5%
Contains
more
Protein
+355.2%
Contains
more
Carbs
+452.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+179.1%
Contains
more
Polyunsaturated fat
+316.8%
Contains
less
Saturated Fat
-49%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
0.294 g
Monounsaturated Fat:
0.258 g
Polyunsaturated fat:
0.322 g
Contains
more
Monounsaturated Fat
+179.1%
Contains
more
Polyunsaturated fat
+316.8%
Contains
less
Saturated Fat
-49%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Glucose
+81.8%
Contains
more
Fructose
+900%
Contains
more
Starch
+464.4%
Contains
more
Sucrose
+110%
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:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
more
Glucose
+81.8%
Contains
more
Fructose
+900%
Contains
more
Starch
+464.4%
Contains
more
Sucrose
+110%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 13.35g | 79.09g |
|
| Protein | 1.65g | 7.51g |
|
| Fats | 2.82g | 1.03g |
|
| Carbs | 14.65g | 80.89g |
|
| Calories | 89kcal | 374kcal |
|
| Starch | 12.1g | 68.29g |
|
| Fructose | 0.2g | 0.02g |
|
| Sugar | 0.5g | 0.33g |
|
| Fiber | 1.3g | 1.8g |
|
| Calcium | 18mg | 71mg |
|
| Iron | 0.31mg | 0.74mg |
|
| Magnesium | 15mg | 27mg |
|
| Phosphorus | 59mg | 153mg |
|
| Potassium | 286mg | 174mg |
|
| Sodium | 306mg | 2mg |
|
| Zinc | 0.22mg | 1.02mg |
|
| Copper | 0.035mg | 0.284mg |
|
| Manganese | 0.098mg | 1.035mg |
|
| Selenium | 0.8µg | 19.9µg |
|
| Vitamin A | 185IU | 0IU |
|
| Vitamin A RAE | 43µg |
|
|
| Vitamin E | 0.42mg | 0.03mg |
|
| Vitamin B1 | 0.015mg | 0.224mg |
|
| Vitamin B2 | 0.015mg | 0.05mg |
|
| Vitamin B3 | 1.08mg | 5.048mg |
|
| Vitamin B5 | 0.672mg |
|
|
| Vitamin B6 | 0.12mg | 0.452mg |
|
| Folate | 9µg | 8µg |
|
| Vitamin B12 | 0.07µg | 0µg |
|
| Vitamin K | 5.9µg | 0.1µg |
|
| Tryptophan | 0.103mg |
|
|
| Threonine | 0.271mg |
|
|
| Isoleucine | 0.339mg |
|
|
| Leucine | 0.656mg |
|
|
| Lysine | 0.215mg |
|
|
| Methionine | 0.183mg |
|
|
| Phenylalanine | 0.398mg |
|
|
| Valine | 0.47mg |
|
|
| Histidine | 0.185mg |
|
|
| Trans Fat | 0.105g |
|
|
| Saturated Fat | 0.577g | 0.294g |
|
| Omega-3 - EPA | 0.001g | 0g |
|
| Omega-3 - DPA | 0.001g | 0g |
|
| Monounsaturated Fat | 0.72g | 0.258g |
|
| Polyunsaturated fat | 1.342g | 0.322g |
|
| Omega-6 - Eicosadienoic acid | 0.001g |
|
|
| Omega-6 - Linoleic acid | 1.146g |
|
|
| Omega-3 - ALA | 0.174g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
26%
Minerals Daily Need Coverage Score
15%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 304mg)
Which food is lower in Saturated Fat?
Semolina is lower in Saturated Fat (difference - 0.283g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is cheaper?
Mashed potato is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.