Mashed potato vs. Sugar — In-Depth Nutrition Comparison
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The main differences between mashed potato and sugar
- Mashed potato is richer than sugar in vitamin B6, phosphorus, potassium, vitamin B3, fiber, and polyunsaturated fat.
- Daily need coverage for sodium for mashed potato is 13% higher.
- Sugar contains less sodium.
- Sugar has a lower glycemic index than mashed potato.
Food types used in this article are Fast foods, potato, mashed and Sugars, granulated.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +1700% |
| Contains more PotassiumPotassium | +14200% |
| Contains more IronIron | +520% |
| Contains more CopperCopper | +400% |
| Contains more ZincZinc | +2100% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +2350% |
| Contains more SeleniumSelenium | +33.3% |
| Contains less SodiumSodium | -99.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Carbs | 14.65g | 99.98g | 28% |
| Calories | 89kcal | 387kcal | 15% |
| Sodium | 306mg | 1mg | 13% |
| Vitamin B6 | 0.12mg | 0mg | 9% |
| Polyunsaturated fat | 1.342g | 0g | 9% |
| Potassium | 286mg | 2mg | 8% |
| Phosphorus | 59mg | 0mg | 8% |
| Vitamin B3 | 1.08mg | 0mg | 7% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Manganese | 0.098mg | 0.004mg | 4% |
| Fats | 2.82g | 0g | 4% |
| Magnesium | 15mg | 0mg | 4% |
| Copper | 0.035mg | 0.007mg | 3% |
| Saturated fat | 0.577g | 0g | 3% |
| Vitamin E | 0.42mg | 0mg | 3% |
| Iron | 0.31mg | 0.05mg | 3% |
| Protein | 1.65g | 0g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Monounsaturated fat | 0.72g | 0g | 2% |
| Folate | 9µg | 0µg | 2% |
| Calcium | 18mg | 1mg | 2% |
| Zinc | 0.22mg | 0.01mg | 2% |
| Choline | 13.4mg | 0mg | 2% |
| Vitamin B1 | 0.015mg | 0mg | 1% |
| Net carbs | 13.35g | 99.98g | N/A |
| Sugar | 0.5g | 99.8g | N/A |
| Selenium | 0.8µg | 0.6µg | 0% |
| Vitamin B2 | 0.015mg | 0.019mg | 0% |
| Trans fat | 0.105g | N/A | |
| Fructose | 0.2g | 0g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
0 g
Fats:
0 g
Carbs:
99.98 g
Water:
0.02 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +398000% |
| Contains more OtherOther | +∞% |
| Contains more CarbsCarbs | +582.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
99.8 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +99700% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
