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Mashed potato vs. Strudel — In-Depth Nutrition Comparison

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What are the differences between mashed potato and strudel?

  • The amount of iron, vitamin B12, vitamin B2, vitamin B6, vitamin B1, phosphorus, calcium, vitamin B3, and vitamin A in strudel is higher than in mashed potato.
  • Strudel's daily need coverage for iron is 70% more.
  • Strudel has a lower glycemic index (59) than mashed potato (87).

We used Fast foods, potato, mashed and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel types in this article.

Infographic

Mashed potato vs Strudel 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% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +302.8%
Contains more CopperCopper +∞%
Contains less SodiumSodium -55.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1527.8%
Contains more IronIron +1803.2%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +345.8%

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +818.6%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +2900%
Contains more Vitamin B3Vitamin B3 +390.7%
Contains more Vitamin B6Vitamin B6 +341.7%
Contains more Vitamin B12Vitamin B12 +2185.7%
Contains more FolateFolate +722.2%
~equal in Vitamin C ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

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
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more WaterWater +172.7%
Contains more ProteinProtein +203%
Contains more FatsFats +290.1%
Contains more CarbsCarbs +241.3%
Contains more OtherOther +281%

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -78.6%
Contains more Mono. FatMonounsaturated fat +288.9%
Contains more Poly. FatPolyunsaturated fat +242.8%

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 Strudel
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Strudel DV% diff.
Iron 0.31mg 5.9mg 70%
Vitamin B12 0.07µg 1.6µg 64%
Vitamin A 43µg 395µg 39%
Vitamin B2 0.015mg 0.45mg 33%
Vitamin B6 0.12mg 0.53mg 32%
Vitamin B1 0.015mg 0.39mg 31%
Phosphorus 59mg 263mg 29%
Calcium 18mg 293mg 28%
Vitamin B3 1.08mg 5.3mg 26%
Polyunsaturated fat 1.342g 4.6g 22%
Sodium 306mg 691mg 17%
Folate 9µg 74µg 16%
Fats 2.82g 11g 13%
Carbs 14.65g 50g 12%
Calories 89kcal 318kcal 11%
Saturated fat 0.577g 2.7g 10%
Protein 1.65g 5g 7%
Potassium 286mg 71mg 6%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Monounsaturated fat 0.72g 2.8g 5%
Manganese 0.098mg 4%
Copper 0.035mg 4%
Cholesterol 0mg 12mg 4%
Vitamin E 0.42mg 0mg 3%
Choline 13.4mg 2%
Zinc 0.22mg 0.4mg 2%
Selenium 0.8µg 1%
Net carbs 13.35g 48.8g N/A
Vitamin D 0IU 1IU 0%
Magnesium 15mg 13mg 0%
Sugar 0.5g 16.8g N/A
Fiber 1.3g 1.2g 0%
Trans fat 0.105g 0.2g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Strudel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
62%
Strudel
Minerals Daily Need Coverage Score
15%
Mashed potato
54%
Strudel

Comparison summary

Which food is lower in glycemic index?
Strudel
Strudel is lower in glycemic index (difference - 28)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 16.3g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 385mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 2.123g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.