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  6. Mashed potato vs. Soybean meal

Mashed potato vs. Soybean meal — In-Depth Nutrition Comparison

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How are mashed potato and soybean meal different?

  • Mashed potato contains less copper, iron, manganese, phosphorus, folate, magnesium, potassium, vitamin B1, zinc, and vitamin B6 than soybean meal.
  • Soybean meal covers your daily need for copper, 218% more than mashed potato.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of soybean meal is 68.

Fast foods, potato, mashed and Soy meal, defatted, raw types were used in this article.

Infographic

Mashed potato vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +1940%
Contains more CalciumCalcium +1255.6%
Contains more PotassiumPotassium +770.6%
Contains more IronIron +4319.4%
Contains more CopperCopper +5614.3%
Contains more ZincZinc +2200%
Contains more PhosphorusPhosphorus +1088.1%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3777.6%
Contains more SeleniumSelenium +312.5%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4506.7%
Contains more Vitamin B2Vitamin B2 +1573.3%
Contains more Vitamin B3Vitamin B3 +139.5%
Contains more Vitamin B6Vitamin B6 +374.2%
Contains more FolateFolate +3266.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Soybean meal DV% diff.
Copper 0.035mg 2mg 218%
Iron 0.31mg 13.7mg 167%
Manganese 0.098mg 3.8mg 161%
Protein 1.65g 49.2g 95%
Phosphorus 59mg 701mg 92%
Folate 9µg 303µg 74%
Magnesium 15mg 306mg 69%
Potassium 286mg 2490mg 65%
Vitamin B1 0.015mg 0.691mg 56%
Zinc 0.22mg 5.06mg 44%
Vitamin B5 1.976mg 40%
Vitamin B6 0.12mg 0.569mg 35%
Calcium 18mg 244mg 23%
Vitamin B2 0.015mg 0.251mg 18%
Sodium 306mg 3mg 13%
Calories 89kcal 337kcal 12%
Vitamin B3 1.08mg 2.587mg 9%
Carbs 14.65g 35.89g 7%
Vitamin A 43µg 2µg 5%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Selenium 0.8µg 3.3µg 5%
Fiber 1.3g 5%
Vitamin E 0.42mg 3%
Vitamin B12 0.07µg 0µg 3%
Choline 13.4mg 2%
Polyunsaturated fat 1.342g 1.045g 2%
Fats 2.82g 2.39g 1%
Saturated fat 0.577g 0.268g 1%
Monounsaturated fat 0.72g 0.409g 1%
Net carbs 13.35g 35.89g N/A
Sugar 0.5g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.653mg 0%
Threonine 1.952mg 0%
Isoleucine 2.18mg 0%
Leucine 3.66mg 0%
Lysine 2.991mg 0%
Methionine 0.606mg 0%
Phenylalanine 2.346mg 0%
Valine 2.243mg 0%
Histidine 1.212mg 0%
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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +18%
Contains more WaterWater +1047.3%
Contains more ProteinProtein +2881.8%
Contains more CarbsCarbs +145%
Contains more OtherOther +342.9%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +76%
Contains more Poly. FatPolyunsaturated fat +28.4%
Contains less Sat. FatSaturated fat -53.6%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.