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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 for 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.
  • Soy milk has a lower glycemic index (37) than mashed potato (87).

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.
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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more PotassiumPotassium +142.4%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +13.5%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +38.9%
Contains more IronIron +106.5%
Contains more CopperCopper +265.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +127.6%
Contains more SeleniumSelenium +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.
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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +281.8%
Contains more Vitamin B3Vitamin B3 +110.5%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +96.7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +360%
Contains more FolateFolate +100%
Contains more CholineCholine +76.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Soy milk DV% diff.
Sodium 306mg 51mg 11%
Copper 0.035mg 0.128mg 10%
Selenium 0.8µg 4.8µg 7%
Vitamin B5 0.373mg 7%
Manganese 0.098mg 0.223mg 5%
Vitamin A 43µg 0µg 5%
Potassium 286mg 118mg 5%
Starch 12.1g 5%
Vitamin B3 1.08mg 0.513mg 4%
Vitamin B1 0.015mg 0.06mg 4%
Vitamin B2 0.015mg 0.069mg 4%
Iron 0.31mg 0.64mg 4%
Fiber 1.3g 0.6g 3%
Vitamin B12 0.07µg 0µg 3%
Protein 1.65g 3.27g 3%
Carbs 14.65g 6.28g 3%
Polyunsaturated fat 1.342g 0.961g 3%
Vitamin B6 0.12mg 0.077mg 3%
Vitamin K 5.9µg 3µg 2%
Folate 9µg 18µg 2%
Choline 13.4mg 23.6mg 2%
Saturated fat 0.577g 0.205g 2%
Calories 89kcal 54kcal 2%
Magnesium 15mg 25mg 2%
Vitamin E 0.42mg 0.11mg 2%
Fats 2.82g 1.75g 2%
Phosphorus 59mg 52mg 1%
Zinc 0.22mg 0.12mg 1%
Calcium 18mg 25mg 1%
Monounsaturated fat 0.72g 0.401g 1%
Net carbs 13.35g 5.68g N/A
Sugar 0.5g 3.99g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g 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
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 FatsFats +61.1%
Contains more CarbsCarbs +133.3%
Contains more OtherOther +93.8%
Contains more ProteinProtein +98.2%
Contains more WaterWater +10.6%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +79.6%
Contains more Poly. FatPolyunsaturated fat +39.6%
Contains less Sat. FatSaturated fat -64.5%

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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. 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.