Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mashed potato vs. Spaghetti — In-Depth Nutrition Comparison

Compare

Significant differences between Mashed potato and Spaghetti

  • Mashed potato has more Potassium, Vitamin B6, and Polyunsaturated fat, however, Spaghetti is richer in Selenium, Manganese, and Copper.
  • Spaghetti covers your daily Selenium needs 47% more than Mashed potato.
  • Spaghetti has 306 times less Sodium than Mashed potato. Mashed potato has 306mg of Sodium, while Spaghetti has 1mg.

Specific food types used in this comparison are Fast foods, potato, mashed and Pasta, cooked, unenriched, without added salt.

Infographic

Mashed potato vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +550%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +61.3%
Contains more CopperCopper +185.7%
Contains more ZincZinc +131.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +228.6%
Contains more SeleniumSelenium +3200%
~equal in Phosphorus ~58mg

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% 11% 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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +144.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +109.4%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more FatsFats +203.2%
Contains more WaterWater +28.2%
Contains more OtherOther +350%
Contains more ProteinProtein +251.5%
Contains more CarbsCarbs +110.6%

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
28% 21% 52%
Saturated Fat: Sat. Fat 0.176 g
Monounsaturated Fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated Fat +449.6%
Contains more Poly. FatPolyunsaturated fat +311.7%
Contains less Sat. FatSaturated Fat -69.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +566.7%
Contains more StarchStarch +115%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0.09g
~equal in Lactose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Mashed potato Spaghetti Opinion
Calories 89kcal 158kcal Spaghetti
Protein 1.65g 5.8g Spaghetti
Fats 2.82g 0.93g Mashed potato
Net carbs 13.35g 29.06g Spaghetti
Carbs 14.65g 30.86g Spaghetti
Magnesium 15mg 18mg Spaghetti
Calcium 18mg 7mg Mashed potato
Potassium 286mg 44mg Mashed potato
Iron 0.31mg 0.5mg Spaghetti
Sugar 0.5g 0.56g Mashed potato
Fiber 1.3g 1.8g Spaghetti
Copper 0.035mg 0.1mg Spaghetti
Zinc 0.22mg 0.51mg Spaghetti
Starch 12.1g 26.01g Spaghetti
Phosphorus 59mg 58mg Mashed potato
Sodium 306mg 1mg Spaghetti
Vitamin A 185IU 0IU Mashed potato
Vitamin A 43µg 0µg Mashed potato
Vitamin E 0.42mg 0.06mg Mashed potato
Manganese 0.098mg 0.322mg Spaghetti
Selenium 0.8µg 26.4µg Spaghetti
Vitamin B1 0.015mg 0.02mg Spaghetti
Vitamin B2 0.015mg 0.02mg Spaghetti
Vitamin B3 1.08mg 0.4mg Mashed potato
Vitamin B5 0.112mg Spaghetti
Vitamin B6 0.12mg 0.049mg Mashed potato
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg 0µg Mashed potato
Folate 9µg 7µg Mashed potato
Trans Fat 0.105g 0g Spaghetti
Choline 13.4mg 6.4mg Mashed potato
Saturated Fat 0.577g 0.176g Spaghetti
Monounsaturated Fat 0.72g 0.131g Mashed potato
Polyunsaturated fat 1.342g 0.326g Mashed potato
Tryptophan 0.083mg Spaghetti
Threonine 0.206mg Spaghetti
Isoleucine 0.228mg Spaghetti
Leucine 0.44mg Spaghetti
Lysine 0.133mg Spaghetti
Methionine 0.065mg Spaghetti
Phenylalanine 0.297mg Spaghetti
Valine 0.262mg Spaghetti
Histidine 0.132mg Spaghetti
Fructose 0.2g 0.03g Mashed potato
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - ALA 0.174g 0.024g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g 0g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Spaghetti
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
3%
Spaghetti
Minerals Daily Need Coverage Score
15%
Mashed potato
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 305mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.401g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.06g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.6)
Which food is richer in vitamins?
Mashed potato
Mashed potato is relatively richer in vitamins
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.

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.