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  6. Mashed potato vs. Spread

Mashed potato vs. Spread — In-Depth Nutrition Comparison

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Important differences between mashed potato and spread

  • Mashed potato has less vitamin B12, selenium, vitamin B1, copper, vitamin B2, choline, and vitamin E.
  • Spread's daily need coverage for vitamin B12 is 44% more.
  • Mashed potato has a higher glycemic index than spread.

The food varieties used in the comparison are Fast foods, potato, mashed and Sandwich spread, pork, beef.

Infographic

Mashed potato vs Spread 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%
Spread
Spread
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +160%
Contains less SodiumSodium -69.8%
Contains more ManganeseManganese +276.9%
Contains more IronIron +154.8%
Contains more CopperCopper +271.4%
Contains more ZincZinc +363.6%
Contains more SeleniumSelenium +1112.5%
~equal in Phosphorus ~59mg

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%
Spread
Spread
8
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin AVitamin A +65.4%
Contains more Vitamin KVitamin K +268.8%
Contains more FolateFolate +350%
Contains more Vitamin EVitamin E +314.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1046.7%
Contains more Vitamin B2Vitamin B2 +793.3%
Contains more Vitamin B3Vitamin B3 +60.2%
Contains more Vitamin B12Vitamin B12 +1500%
Contains more CholineCholine +364.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Mashed potato Spread DV% diff.
Vitamin B12 0.07µg 1.12µg 44%
Sodium 306mg 1013mg 31%
Saturated fat 0.577g 5.977g 25%
Fats 2.82g 17.34g 22%
Monounsaturated fat 0.72g 7.584g 17%
Selenium 0.8µg 9.7µg 16%
Vitamin B1 0.015mg 0.172mg 13%
Cholesterol 0mg 38mg 13%
Protein 1.65g 7.66g 12%
Copper 0.035mg 0.13mg 11%
Choline 13.4mg 62.3mg 9%
Vitamin E 0.42mg 1.74mg 9%
Vitamin B2 0.015mg 0.134mg 9%
Vitamin B5 0.43mg 9%
Polyunsaturated fat 1.342g 2.565g 8%
Calories 89kcal 235kcal 7%
Zinc 0.22mg 1.02mg 7%
Iron 0.31mg 0.79mg 6%
Starch 12.1g 5%
Potassium 286mg 110mg 5%
Vitamin K 5.9µg 1.6µg 4%
Vitamin B3 1.08mg 1.73mg 4%
Fiber 1.3g 0.2g 4%
Manganese 0.098mg 0.026mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin A 43µg 26µg 2%
Folate 9µg 2µg 2%
Magnesium 15mg 8mg 2%
Calcium 18mg 12mg 1%
Carbs 14.65g 11.94g 1%
Net carbs 13.35g 11.74g N/A
Sugar 0.5g 0g N/A
Phosphorus 59mg 59mg 0%
Vitamin B6 0.12mg 0.12mg 0%
Trans fat 0.105g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 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 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +22.7%
Contains more WaterWater +32.1%
Contains more ProteinProtein +364.2%
Contains more FatsFats +514.9%
Contains more OtherOther +120.6%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +953.3%
Contains more Poly. FatPolyunsaturated fat +91.1%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.