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  6. Mashed potato vs. Garlic powder

Mashed potato vs. Garlic powder — In-Depth Nutrition Comparison

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How are mashed potato and garlic powder different?

  • Garlic powder has more vitamin B6, iron, copper, phosphorus, selenium, manganese, vitamin B1, fiber, potassium, and zinc than mashed potato.
  • Daily need coverage for vitamin B6 for garlic powder is 118% higher.
  • Garlic powder has a lower glycemic index (5) than mashed potato (87).

Fast foods, potato, mashed and Spices, garlic powder are the varieties used in this article.

Infographic

Mashed potato vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +413.3%
Contains more CalciumCalcium +338.9%
Contains more PotassiumPotassium +317.1%
Contains more IronIron +1722.6%
Contains more CopperCopper +1422.9%
Contains more ZincZinc +1259.1%
Contains more PhosphorusPhosphorus +601.7%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +899%
Contains more SeleniumSelenium +2887.5%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1375%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +59.5%
Contains more Vitamin B1Vitamin B1 +2800%
Contains more Vitamin B2Vitamin B2 +840%
Contains more Vitamin B6Vitamin B6 +1278.3%
Contains more FolateFolate +422.2%
Contains more CholineCholine +403.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Garlic powder DV% diff.
Vitamin B6 0.12mg 1.654mg 118%
Iron 0.31mg 5.65mg 67%
Copper 0.035mg 0.533mg 55%
Phosphorus 59mg 414mg 51%
Selenium 0.8µg 23.9µg 42%
Manganese 0.098mg 0.979mg 38%
Vitamin B1 0.015mg 0.435mg 35%
Fiber 1.3g 9g 31%
Protein 1.65g 16.55g 30%
Potassium 286mg 1193mg 27%
Zinc 0.22mg 2.99mg 25%
Carbs 14.65g 72.73g 19%
Vitamin B5 0.743mg 15%
Magnesium 15mg 77mg 15%
Calories 89kcal 331kcal 12%
Sodium 306mg 60mg 11%
Choline 13.4mg 67.5mg 10%
Vitamin B2 0.015mg 0.141mg 10%
Folate 9µg 47µg 10%
Polyunsaturated fat 1.342g 0.178g 8%
Calcium 18mg 79mg 6%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Vitamin K 5.9µg 0.4µg 5%
Vitamin B12 0.07µg 0µg 3%
Fats 2.82g 0.73g 3%
Monounsaturated fat 0.72g 0.115g 2%
Vitamin E 0.42mg 0.67mg 2%
Vitamin B3 1.08mg 0.796mg 2%
Vitamin C 0mg 1.2mg 1%
Saturated fat 0.577g 0.249g 1%
Net carbs 13.35g 63.73g N/A
Sugar 0.5g 2.43g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.121mg 0%
Threonine 0.374mg 0%
Isoleucine 0.414mg 0%
Leucine 0.728mg 0%
Lysine 0.768mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.525mg 0%
Valine 0.667mg 0%
Histidine 0.263mg 0%
Fructose 0.2g 0.31g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.012g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more FatsFats +286.3%
Contains more WaterWater +1134.4%
Contains more ProteinProtein +903%
Contains more CarbsCarbs +396.5%
Contains more OtherOther +181%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +526.1%
Contains more Poly. FatPolyunsaturated fat +653.9%
Contains less Sat. FatSaturated fat -56.8%

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
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +185.7%
Contains more SucroseSucrose +1950%
Contains more FructoseFructose +55%
~equal in Lactose ~0g
~equal in Maltose ~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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.