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  6. Mashed potato vs. Spaghetti

Mashed potato vs. Spaghetti — In-Depth Nutrition Comparison

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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.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of spaghetti is 49.

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
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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.
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% 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% 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

All nutrients comparison - raw data values

Nutrient Mashed potato Spaghetti DV% diff.
Selenium 0.8µg 26.4µg 47%
Sodium 306mg 1mg 13%
Manganese 0.098mg 0.322mg 10%
Protein 1.65g 5.8g 8%
Polyunsaturated fat 1.342g 0.326g 7%
Potassium 286mg 44mg 7%
Copper 0.035mg 0.1mg 7%
Starch 12.1g 26.01g 6%
Vitamin B6 0.12mg 0.049mg 5%
Vitamin K 5.9µg 0µg 5%
Carbs 14.65g 30.86g 5%
Vitamin A 43µg 0µg 5%
Vitamin B3 1.08mg 0.4mg 4%
Vitamin B12 0.07µg 0µg 3%
Calories 89kcal 158kcal 3%
Zinc 0.22mg 0.51mg 3%
Fats 2.82g 0.93g 3%
Vitamin E 0.42mg 0.06mg 2%
Fiber 1.3g 1.8g 2%
Iron 0.31mg 0.5mg 2%
Vitamin B5 0.112mg 2%
Saturated fat 0.577g 0.176g 2%
Monounsaturated fat 0.72g 0.131g 1%
Choline 13.4mg 6.4mg 1%
Calcium 18mg 7mg 1%
Magnesium 15mg 18mg 1%
Folate 9µg 7µg 1%
Net carbs 13.35g 29.06g N/A
Sugar 0.5g 0.56g N/A
Phosphorus 59mg 58mg 0%
Vitamin B1 0.015mg 0.02mg 0%
Vitamin B2 0.015mg 0.02mg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.083mg 0%
Threonine 0.206mg 0%
Isoleucine 0.228mg 0%
Leucine 0.44mg 0%
Lysine 0.133mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.297mg 0%
Valine 0.262mg 0%
Histidine 0.132mg 0%
Fructose 0.2g 0.03g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.024g 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
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

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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. 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.