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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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% |
