Mashed potato vs. Sweet potato — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and sweet potato?
- Mashed potato is richer in polyunsaturated fat, while sweet potato is higher in vitamin A, copper, manganese, vitamin B6, fiber, and vitamin B1.
- Sweet potato's daily need coverage for vitamin A is 280% higher.
- Sweet potato has 96 times less polyunsaturated fat than mashed potato. Mashed potato has 1.342g of polyunsaturated fat, while sweet potato has 0.014g.
- Sweet potato is lower in sodium.
- Mashed potato has a higher glycemic index (87) than sweet potato (70).
We used Fast foods, potato, mashed and Sweet potato, raw, unprepared types in this comparison.
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 PhosphorusPhosphorus | +25.5% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +17.8% |
| Contains more IronIron | +96.8% |
| Contains more CopperCopper | +331.4% |
| Contains more ZincZinc | +36.4% |
| Contains less SodiumSodium | -82% |
| Contains more ManganeseManganese | +163.3% |
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 EVitamin E | +61.5% |
| Contains more Vitamin B3Vitamin B3 | +93.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +227.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1548.8% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +306.7% |
| Contains more Vitamin B6Vitamin B6 | +74.2% |
| Contains more FolateFolate | +22.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 43µg | 709µg | 74% |
| Vitamin B5 | 0.8mg | 16% | |
| Copper | 0.035mg | 0.151mg | 13% |
| Sodium | 306mg | 55mg | 11% |
| Polyunsaturated fat | 1.342g | 0.014g | 9% |
| Vitamin B6 | 0.12mg | 0.209mg | 7% |
| Manganese | 0.098mg | 0.258mg | 7% |
| Fiber | 1.3g | 3g | 7% |
| Vitamin B1 | 0.015mg | 0.078mg | 5% |
| Fats | 2.82g | 0.05g | 4% |
| Vitamin B2 | 0.015mg | 0.061mg | 4% |
| Iron | 0.31mg | 0.61mg | 4% |
| Vitamin B3 | 1.08mg | 0.557mg | 3% |
| Saturated fat | 0.577g | 0.018g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin C | 0mg | 2.4mg | 3% |
| Vitamin K | 5.9µg | 1.8µg | 3% |
| Phosphorus | 59mg | 47mg | 2% |
| Monounsaturated fat | 0.72g | 0.001g | 2% |
| Potassium | 286mg | 337mg | 2% |
| Magnesium | 15mg | 25mg | 2% |
| Carbs | 14.65g | 20.12g | 2% |
| Vitamin E | 0.42mg | 0.26mg | 1% |
| Calcium | 18mg | 30mg | 1% |
| Fructose | 0.2g | 0.7g | 1% |
| Folate | 9µg | 11µg | 1% |
| Zinc | 0.22mg | 0.3mg | 1% |
| Calories | 89kcal | 86kcal | 0% |
| Protein | 1.65g | 1.57g | 0% |
| Net carbs | 13.35g | 17.12g | N/A |
| Sugar | 0.5g | 4.18g | N/A |
| Starch | 12.1g | 12.65g | 0% |
| Selenium | 0.8µg | 0.6µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Choline | 13.4mg | 12.3mg | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.055mg | 0% | |
| Leucine | 0.092mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.029mg | 0% | |
| Phenylalanine | 0.089mg | 0% | |
| Valine | 0.086mg | 0% | |
| Histidine | 0.031mg | 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 | 0g | 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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more FatsFats | +5540% |
| Contains more OtherOther | +28.6% |
| Contains more CarbsCarbs | +37.3% |
~equal in
Protein
~1.57g
~equal in
Water
~77.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +71900% |
| Contains more Poly. FatPolyunsaturated fat | +9485.7% |
| Contains less Sat. FatSaturated fat | -96.9% |
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:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +2420% |
| Contains more GlucoseGlucose | +380% |
| Contains more FructoseFructose | +250% |
~equal in
Starch
~12.65g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g