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
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
15%
2%
Comparison summary
Which food contains less Sodium?
Smoothie contains less Sodium (difference - 277mg)
Which food is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Smoothie is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 6.85g)
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food is richer in vitamins?
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 ($)