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  6. Mashed potato vs. Spinach raw

Mashed potato vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between Mashed potato and Spinach raw?

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Manganese, Vitamin C, Iron, Magnesium, Vitamin B2, Vitamin E , and Copper than Mashed potato.
  • Spinach raw's daily need coverage for Vitamin K is 398% higher.

We used Fast foods, potato, mashed and Spinach, raw types in this comparison.

Infographic

Mashed potato vs Spinach raw 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
1
:
9
Spinach raw
Spinach raw
Contains more Phosphorus +20.4%
Contains more Calcium +450%
Contains more Iron +774.2%
Contains more Magnesium +426.7%
Contains more Potassium +95.1%
Contains less Sodium -74.2%
Contains more Zinc +140.9%
Contains more Copper +271.4%
Contains more Manganese +815.3%
Contains more Selenium +25%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +20.4%
Contains more Calcium +450%
Contains more Iron +774.2%
Contains more Magnesium +426.7%
Contains more Potassium +95.1%
Contains less Sodium -74.2%
Contains more Zinc +140.9%
Contains more Copper +271.4%
Contains more Manganese +815.3%
Contains more Selenium +25%

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
2
:
9
Spinach raw
Spinach raw
Contains more Vitamin B3 +49.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4968.6%
Contains more Vitamin E +383.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +1160%
Contains more Vitamin B6 +62.5%
Contains more Folate +2055.6%
Contains more Vitamin K +8084.7%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4968.6%
Contains more Vitamin E +383.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +1160%
Contains more Vitamin B6 +62.5%
Contains more Folate +2055.6%
Contains more Vitamin K +8084.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
3
Spinach raw
Spinach raw
Contains more Fats +623.1%
Contains more Carbs +303.6%
Contains more Protein +73.3%
Contains more Water +14.8%
Contains more Other +36.5%
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +623.1%
Contains more Carbs +303.6%
Contains more Protein +73.3%
Contains more Water +14.8%
Contains more Other +36.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +7100%
Contains more Polyunsaturated fat +713.3%
Contains less Saturated Fat -89.1%
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +7100%
Contains more Polyunsaturated fat +713.3%
Contains less Saturated Fat -89.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mashed potato
Mashed potato
4
:
1
Spinach raw
Spinach raw
Contains more Starch +∞%
Contains more Sucrose +42.9%
Contains more Glucose +81.8%
Contains more Fructose +33.3%
Contains more Galactose +∞%
Mashed potato
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
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +∞%
Contains more Sucrose +42.9%
Contains more Glucose +81.8%
Contains more Fructose +33.3%
Contains more Galactose +∞%

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

All nutrients comparison - raw data values

Nutrient Mashed potato Spinach raw Opinion
Net carbs 13.35g 1.43g Mashed potato
Protein 1.65g 2.86g Spinach raw
Fats 2.82g 0.39g Mashed potato
Carbs 14.65g 3.63g Mashed potato
Calories 89kcal 23kcal Mashed potato
Starch 12.1g Mashed potato
Fructose 0.2g 0.15g Mashed potato
Sugar 0.5g 0.42g Spinach raw
Fiber 1.3g 2.2g Spinach raw
Calcium 18mg 99mg Spinach raw
Iron 0.31mg 2.71mg Spinach raw
Magnesium 15mg 79mg Spinach raw
Phosphorus 59mg 49mg Mashed potato
Potassium 286mg 558mg Spinach raw
Sodium 306mg 79mg Spinach raw
Zinc 0.22mg 0.53mg Spinach raw
Copper 0.035mg 0.13mg Spinach raw
Manganese 0.098mg 0.897mg Spinach raw
Selenium 0.8µg 1µg Spinach raw
Vitamin A 185IU 9377IU Spinach raw
Vitamin A RAE 43µg 469µg Spinach raw
Vitamin E 0.42mg 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.015mg 0.078mg Spinach raw
Vitamin B2 0.015mg 0.189mg Spinach raw
Vitamin B3 1.08mg 0.724mg Mashed potato
Vitamin B5 0.065mg Spinach raw
Vitamin B6 0.12mg 0.195mg Spinach raw
Folate 9µg 194µg Spinach raw
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Trans Fat 0.105g 0g Spinach raw
Saturated Fat 0.577g 0.063g Spinach raw
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 0.01g Mashed potato
Polyunsaturated fat 1.342g 0.165g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g 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 Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
Minerals Daily Need Coverage Score
15%
Mashed potato
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 227mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.514g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.