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  6. Mashed potato vs. Strawberry

Mashed potato vs. Strawberry — In-Depth Nutrition Comparison

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A recap on the differences between mashed potato and strawberries

  • Mashed potato is higher in vitamin B6, yet strawberries are higher in vitamin C and manganese.
  • Strawberries cover your daily vitamin C needs 65% more than mashed potato.
  • Mashed potato contains 306 times more sodium than strawberries. While mashed potato contains 306mg of sodium, strawberries contain only 1mg.
  • The glycemic index of strawberries is lower.

Food varieties used in this article are Fast foods, potato, mashed and Strawberries, raw.

Infographic

Mashed potato vs Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +86.9%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +145.8%
Contains more SeleniumSelenium +100%
Contains more IronIron +32.3%
Contains more CopperCopper +37.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +293.9%

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +44.8%
Contains more Vitamin B3Vitamin B3 +179.8%
Contains more Vitamin B6Vitamin B6 +155.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +168.2%
Contains more CholineCholine +135.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Strawberry DV% diff.
Vitamin C 0mg 58.8mg 65%
Sodium 306mg 1mg 13%
Manganese 0.098mg 0.386mg 13%
Polyunsaturated fat 1.342g 0.155g 8%
Vitamin B6 0.12mg 0.047mg 6%
Phosphorus 59mg 24mg 5%
Starch 12.1g 0.04g 5%
Vitamin A 43µg 1µg 5%
Vitamin B3 1.08mg 0.386mg 4%
Potassium 286mg 153mg 4%
Folate 9µg 24µg 4%
Fats 2.82g 0.3g 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin K 5.9µg 2.2µg 3%
Saturated fat 0.577g 0.015g 3%
Fructose 0.2g 2.44g 3%
Calories 89kcal 32kcal 3%
Vitamin B5 0.125mg 3%
Fiber 1.3g 2g 3%
Carbs 14.65g 7.68g 2%
Monounsaturated fat 0.72g 0.043g 2%
Protein 1.65g 0.67g 2%
Zinc 0.22mg 0.14mg 1%
Choline 13.4mg 5.7mg 1%
Iron 0.31mg 0.41mg 1%
Vitamin E 0.42mg 0.29mg 1%
Vitamin B1 0.015mg 0.024mg 1%
Vitamin B2 0.015mg 0.022mg 1%
Selenium 0.8µg 0.4µg 1%
Copper 0.035mg 0.048mg 1%
Net carbs 13.35g 5.68g N/A
Magnesium 15mg 13mg 0%
Calcium 18mg 16mg 0%
Sugar 0.5g 4.89g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.008mg 0%
Threonine 0.02mg 0%
Isoleucine 0.016mg 0%
Leucine 0.034mg 0%
Lysine 0.026mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.019mg 0%
Valine 0.019mg 0%
Histidine 0.012mg 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
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +146.3%
Contains more FatsFats +840%
Contains more CarbsCarbs +90.8%
Contains more OtherOther +215%
Contains more WaterWater +14.2%

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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +1574.4%
Contains more Poly. FatPolyunsaturated fat +765.8%
Contains less Sat. FatSaturated fat -97.4%

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
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +30150%
Contains more SucroseSucrose +370%
Contains more GlucoseGlucose +895%
Contains more FructoseFructose +1120%
~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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.