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Mashed potato vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and sun-dried tomato

  • Sun-dried tomato is higher than mashed potato in vitamin C, copper, potassium, iron, vitamin B2, vitamin A, fiber, manganese, vitamin B3, and magnesium.
  • Sun-dried tomato covers your daily vitamin C needs 113% more than mashed potato.
  • The glycemic index of sun-dried tomato is lower.

Food varieties used in this article are Fast foods, potato, mashed and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Mashed potato vs Sun-dried tomato 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.
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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +161.1%
Contains more PotassiumPotassium +447.2%
Contains more IronIron +764.5%
Contains more CopperCopper +1251.4%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +135.6%
Contains less SodiumSodium -13.1%
Contains more ManganeseManganese +375.5%
Contains more SeleniumSelenium +275%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +48.8%
Contains more Vitamin B1Vitamin B1 +1186.7%
Contains more Vitamin B2Vitamin B2 +2453.3%
Contains more Vitamin B3Vitamin B3 +236.1%
Contains more Vitamin B6Vitamin B6 +165.8%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg

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% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +47.9%
Contains more ProteinProtein +206.7%
Contains more FatsFats +399.3%
Contains more CarbsCarbs +59.2%
Contains more OtherOther +193.7%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -69.5%
Contains more Mono. FatMonounsaturated fat +1103.2%
Contains more Poly. FatPolyunsaturated fat +53.5%

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 Sun-dried tomato
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Sun-dried tomato DV% diff.
Vitamin C 0mg 101.8mg 113%
Copper 0.035mg 0.473mg 49%
Potassium 286mg 1565mg 38%
Iron 0.31mg 2.68mg 30%
Vitamin B2 0.015mg 0.383mg 28%
Monounsaturated fat 0.72g 8.663g 20%
Fiber 1.3g 5.8g 18%
Fats 2.82g 14.08g 17%
Magnesium 15mg 81mg 16%
Vitamin B3 1.08mg 3.63mg 16%
Manganese 0.098mg 0.466mg 16%
Vitamin B1 0.015mg 0.193mg 15%
Vitamin B6 0.12mg 0.319mg 15%
Phosphorus 59mg 139mg 11%
Vitamin B5 0.479mg 10%
Protein 1.65g 5.06g 7%
Saturated fat 0.577g 1.893g 6%
Calories 89kcal 213kcal 6%
Polyunsaturated fat 1.342g 2.06g 5%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Zinc 0.22mg 0.78mg 5%
Selenium 0.8µg 3µg 4%
Folate 9µg 23µg 4%
Carbs 14.65g 23.33g 3%
Vitamin E 0.42mg 3%
Vitamin B12 0.07µg 0µg 3%
Calcium 18mg 47mg 3%
Choline 13.4mg 2%
Sodium 306mg 266mg 2%
Vitamin A 43µg 64µg 2%
Net carbs 13.35g 17.53g N/A
Sugar 0.5g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 0%
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 Sun-dried tomato
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
53%
Sun-dried tomato
Minerals Daily Need Coverage Score
15%
Mashed potato
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.316g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.4)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.