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  6. Mashed potato vs. Soy milk

Mashed potato vs. Soy milk — In-Depth Nutrition Comparison

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How are Mashed potato and Soy milk different?

  • Soy milk has more Copper, Selenium, and Manganese than Mashed potato.
  • Daily need coverage for Sodium from Mashed potato is 11% higher.
  • Mashed potato contains 2 times more Potassium than Soy milk. While Mashed potato contains 286mg of Potassium, Soy milk contains only 118mg.
  • Soy milk has less Sodium.

Fast foods, potato, mashed and Soymilk, original and vanilla, unfortified are the varieties used in this article.

Infographic

Mashed potato vs Soy milk 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.
Mashed potato
Mashed potato
3
:
7
Soy milk
Soy milk
Contains more Phosphorus +13.5%
Contains more Potassium +142.4%
Contains more Zinc +83.3%
Contains more Calcium +38.9%
Contains more Iron +106.5%
Contains more Magnesium +66.7%
Contains less Sodium -83.3%
Contains more Copper +265.7%
Contains more Manganese +127.6%
Contains more Selenium +500%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Phosphorus +13.5%
Contains more Potassium +142.4%
Contains more Zinc +83.3%
Contains more Calcium +38.9%
Contains more Iron +106.5%
Contains more Magnesium +66.7%
Contains less Sodium -83.3%
Contains more Copper +265.7%
Contains more Manganese +127.6%
Contains more Selenium +500%

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.
Mashed potato
Mashed potato
6
:
4
Soy milk
Soy milk
Contains more Vitamin A +6066.7%
Contains more Vitamin E +281.8%
Contains more Vitamin B3 +110.5%
Contains more Vitamin B6 +55.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +96.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +360%
Contains more Folate +100%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +6066.7%
Contains more Vitamin E +281.8%
Contains more Vitamin B3 +110.5%
Contains more Vitamin B6 +55.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +96.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +360%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
3
:
2
Soy milk
Soy milk
Contains more Fats +61.1%
Contains more Carbs +133.3%
Contains more Other +93.8%
Contains more Protein +98.2%
Contains more Water +10.6%
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Fats +61.1%
Contains more Carbs +133.3%
Contains more Other +93.8%
Contains more Protein +98.2%
Contains more Water +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +79.6%
Contains more Polyunsaturated fat +39.6%
Contains less Saturated Fat -64.5%
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +79.6%
Contains more Polyunsaturated fat +39.6%
Contains less Saturated Fat -64.5%

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 Soy milk
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Soy milk Opinion
Net carbs 13.35g 5.68g Mashed potato
Protein 1.65g 3.27g Soy milk
Fats 2.82g 1.75g Mashed potato
Carbs 14.65g 6.28g Mashed potato
Calories 89kcal 54kcal Mashed potato
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g 3.99g Mashed potato
Fiber 1.3g 0.6g Mashed potato
Calcium 18mg 25mg Soy milk
Iron 0.31mg 0.64mg Soy milk
Magnesium 15mg 25mg Soy milk
Phosphorus 59mg 52mg Mashed potato
Potassium 286mg 118mg Mashed potato
Sodium 306mg 51mg Soy milk
Zinc 0.22mg 0.12mg Mashed potato
Copper 0.035mg 0.128mg Soy milk
Manganese 0.098mg 0.223mg Soy milk
Selenium 0.8µg 4.8µg Soy milk
Vitamin A 185IU 3IU Mashed potato
Vitamin A RAE 43µg 0µg Mashed potato
Vitamin E 0.42mg 0.11mg Mashed potato
Vitamin B1 0.015mg 0.06mg Soy milk
Vitamin B2 0.015mg 0.069mg Soy milk
Vitamin B3 1.08mg 0.513mg Mashed potato
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.12mg 0.077mg Mashed potato
Folate 9µg 18µg Soy milk
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg 3µg Mashed potato
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
Trans Fat 0.105g 0g Soy milk
Saturated Fat 0.577g 0.205g Soy milk
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 0.401g Mashed potato
Polyunsaturated fat 1.342g 0.961g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g 0g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Soy milk
Minerals Daily Need Coverage Score
15%
Mashed potato
19%
Soy milk

Comparison summary

Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 255mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.372g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.49g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.