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.
- The glycemic index of semolina is lower.
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 PotassiumPotassium | +64.4% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +294.4% |
| Contains more IronIron | +138.7% |
| Contains more CopperCopper | +711.4% |
| Contains more ZincZinc | +363.6% |
| Contains more PhosphorusPhosphorus | +159.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +956.1% |
| Contains more SeleniumSelenium | +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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1300% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1393.3% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +367.4% |
| Contains more Vitamin B6Vitamin B6 | +276.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.098mg | 1.035mg | 41% |
| Selenium | 0.8µg | 19.9µg | 35% |
| Copper | 0.035mg | 0.284mg | 28% |
| Vitamin B6 | 0.12mg | 0.452mg | 26% |
| Vitamin B3 | 1.08mg | 5.048mg | 25% |
| Starch | 12.1g | 68.29g | 23% |
| Carbs | 14.65g | 80.89g | 22% |
| Vitamin B1 | 0.015mg | 0.224mg | 17% |
| Calories | 89kcal | 374kcal | 14% |
| Sodium | 306mg | 2mg | 13% |
| Phosphorus | 59mg | 153mg | 13% |
| Vitamin B5 | 0.672mg | 13% | |
| Protein | 1.65g | 7.51g | 12% |
| Zinc | 0.22mg | 1.02mg | 7% |
| Polyunsaturated fat | 1.342g | 0.322g | 7% |
| Iron | 0.31mg | 0.74mg | 5% |
| Vitamin A | 43µg | 5% | |
| Calcium | 18mg | 71mg | 5% |
| Vitamin K | 5.9µg | 0.1µg | 5% |
| Magnesium | 15mg | 27mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Potassium | 286mg | 174mg | 3% |
| Vitamin E | 0.42mg | 0.03mg | 3% |
| Vitamin B2 | 0.015mg | 0.05mg | 3% |
| Fats | 2.82g | 1.03g | 3% |
| Fiber | 1.3g | 1.8g | 2% |
| Choline | 13.4mg | 2% | |
| Monounsaturated fat | 0.72g | 0.258g | 1% |
| Saturated fat | 0.577g | 0.294g | 1% |
| Net carbs | 13.35g | 79.09g | N/A |
| Sugar | 0.5g | 0.33g | N/A |
| Trans fat | 0.105g | N/A | |
| Folate | 9µg | 8µg | 0% |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.2g | 0.02g | 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
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 FatsFats | +173.8% |
| Contains more WaterWater | +707.5% |
| Contains more OtherOther | +77.5% |
| Contains more ProteinProtein | +355.2% |
| Contains more CarbsCarbs | +452.2% |
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
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +179.1% |
| Contains more Poly. FatPolyunsaturated fat | +316.8% |
| Contains less Sat. FatSaturated fat | -49% |
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:
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 GlucoseGlucose | +81.8% |
| Contains more FructoseFructose | +900% |
| Contains more StarchStarch | +464.4% |
| Contains more SucroseSucrose | +110% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
