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  6. Mashed potato vs. Shallot

Mashed potato vs. Shallot — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and shallot?

  • Mashed potato is richer in vitamin B3, while shallot is higher in vitamin B6, iron, vitamin C, manganese, fiber, folate, and copper.
  • Shallot's daily need coverage for vitamin B6 is 17% higher.
  • Shallot has 26 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while shallot has 12mg.
  • Mashed potato has a higher glycemic index (87) than shallot (30).

We used Fast foods, potato, mashed and Shallots, raw types in this comparison.

Infographic

Mashed potato vs Shallot 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +105.6%
Contains more PotassiumPotassium +16.8%
Contains more IronIron +287.1%
Contains more CopperCopper +151.4%
Contains more ZincZinc +81.8%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +198%
Contains more SeleniumSelenium +50%
~equal in Phosphorus ~60mg

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%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +637.5%
Contains more CholineCholine +18.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more FolateFolate +277.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Shallot DV% diff.
Vitamin B6 0.12mg 0.345mg 17%
Sodium 306mg 12mg 13%
Iron 0.31mg 1.2mg 11%
Vitamin C 0mg 8mg 9%
Polyunsaturated fat 1.342g 0.039g 9%
Fiber 1.3g 3.2g 8%
Manganese 0.098mg 0.292mg 8%
Copper 0.035mg 0.088mg 6%
Vitamin B3 1.08mg 0.2mg 6%
Vitamin B5 0.29mg 6%
Folate 9µg 34µg 6%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Vitamin K 5.9µg 0.8µg 4%
Fats 2.82g 0.1g 4%
Vitamin B1 0.015mg 0.06mg 4%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0.017g 3%
Vitamin E 0.42mg 0.04mg 3%
Calcium 18mg 37mg 2%
Zinc 0.22mg 0.4mg 2%
Monounsaturated fat 0.72g 0.014g 2%
Protein 1.65g 2.5g 2%
Calories 89kcal 72kcal 1%
Selenium 0.8µg 1.2µg 1%
Potassium 286mg 334mg 1%
Magnesium 15mg 21mg 1%
Carbs 14.65g 16.8g 1%
Net carbs 13.35g 13.6g N/A
Sugar 0.5g 7.87g N/A
Phosphorus 59mg 60mg 0%
Vitamin B2 0.015mg 0.02mg 0%
Trans fat 0.105g 0g N/A
Choline 13.4mg 11.3mg 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +2720%
Contains more OtherOther +57.5%
Contains more ProteinProtein +51.5%
Contains more CarbsCarbs +14.7%
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +5042.9%
Contains more Poly. FatPolyunsaturated fat +3341%
Contains less Sat. FatSaturated fat -97.1%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.