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Mashed potato vs. Smoothie — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and smoothie?

  • Mashed potato is richer in potassium and fiber, while smoothie is higher in vitamin C and vitamin B12.
  • Smoothie's daily need coverage for vitamin C is 27% higher.
  • Smoothie is lower in sodium.
  • Mashed potato has a higher glycemic index (87) than smoothie (44).

We used Fast foods, potato, mashed and Beverages, V8 SPLASH Smoothies, Strawberry Banana types in this comparison.

Infographic

Mashed potato vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +1091.7%
Contains more IronIron +106.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +127.8%
Contains less SodiumSodium -90.5%

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.
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +242.9%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +35.2%
Contains more FatsFats +∞%
Contains more CarbsCarbs +79.5%
Contains more OtherOther +270.6%
Contains more WaterWater +13.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Smoothie
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Smoothie DV% diff.
Vitamin C 0mg 24.5mg 27%
Sodium 306mg 29mg 12%
Polyunsaturated fat 1.342g 9%
Phosphorus 59mg 8%
Potassium 286mg 24mg 8%
Vitamin B12 0.07µg 0.24µg 7%
Vitamin K 5.9µg 5%
Vitamin A 43µg 5%
Fiber 1.3g 0g 5%
Starch 12.1g 5%
Magnesium 15mg 4%
Copper 0.035mg 4%
Fats 2.82g 0g 4%
Manganese 0.098mg 4%
Saturated fat 0.577g 0g 3%
Vitamin B6 0.12mg 0.082mg 3%
Vitamin E 0.42mg 3%
Calories 89kcal 37kcal 3%
Zinc 0.22mg 2%
Vitamin B3 1.08mg 0.816mg 2%
Iron 0.31mg 0.15mg 2%
Calcium 18mg 41mg 2%
Folate 9µg 2%
Choline 13.4mg 2%
Carbs 14.65g 8.16g 2%
Monounsaturated fat 0.72g 2%
Selenium 0.8µg 1%
Vitamin B1 0.015mg 1%
Vitamin B2 0.015mg 1%
Protein 1.65g 1.22g 1%
Net carbs 13.35g 8.16g N/A
Sugar 0.5g 7.35g N/A
Trans fat 0.105g 0g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Smoothie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Mashed potato
11%
Smoothie
Minerals Daily Need Coverage Score
15%
Mashed potato
2%
Smoothie

Comparison summary

Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 277mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 6.85g)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food is richer in vitamins?
Mashed potato
Mashed potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.