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  6. Mashed potato vs. Sweet roll

Mashed potato vs. Sweet roll — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and sweet roll

  • Sweet roll is higher than mashed potato in selenium, vitamin B1, vitamin B2, iron, folate, vitamin E, manganese, and vitamin B3.
  • Sweet roll covers your daily selenium needs 29% more than mashed potato.
  • The amount of saturated fat in mashed potato is lower.
  • The glycemic index of sweet roll is lower.

Food varieties used in this article are Fast foods, potato, mashed and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Mashed potato vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more PotassiumPotassium +157.7%
Contains more MagnesiumMagnesium +13.3%
Contains more CalciumCalcium +300%
Contains more IronIron +416.1%
Contains more CopperCopper +151.4%
Contains more ZincZinc +168.2%
Contains more PhosphorusPhosphorus +28.8%
Contains more ManganeseManganese +206.1%
Contains more SeleniumSelenium +2025%
~equal in Sodium ~304mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin KVitamin K +34.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +44.2%
Contains more Vitamin EVitamin E +373.8%
Contains more Vitamin B1Vitamin B1 +2060%
Contains more Vitamin B2Vitamin B2 +1666.7%
Contains more Vitamin B3Vitamin B3 +120.7%
Contains more Vitamin B12Vitamin B12 +100%
Contains more FolateFolate +700%
Contains more CholineCholine +208.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Sweet roll DV% diff.
Polyunsaturated fat 1.342g 7.473g 41%
Selenium 0.8µg 17µg 29%
Vitamin B1 0.015mg 0.324mg 26%
Cholesterol 0mg 66mg 22%
Fats 2.82g 16.4g 21%
Vitamin B2 0.015mg 0.265mg 19%
Folate 9µg 72µg 16%
Iron 0.31mg 1.6mg 16%
Calories 89kcal 372kcal 14%
Carbs 14.65g 50.9g 12%
Saturated fat 0.577g 3.079g 11%
Vitamin E 0.42mg 1.99mg 10%
Monounsaturated fat 0.72g 4.797g 10%
Protein 1.65g 6.2g 9%
Manganese 0.098mg 0.3mg 9%
Vitamin B3 1.08mg 2.384mg 8%
Vitamin B5 0.406mg 8%
Copper 0.035mg 0.088mg 6%
Starch 12.1g 5%
Potassium 286mg 111mg 5%
Calcium 18mg 72mg 5%
Choline 13.4mg 41.3mg 5%
Fiber 1.3g 2.4g 4%
Zinc 0.22mg 0.59mg 3%
Vitamin B12 0.07µg 0.14µg 3%
Vitamin C 0mg 2mg 2%
Phosphorus 59mg 76mg 2%
Vitamin A 43µg 62µg 2%
Vitamin B6 0.12mg 0.107mg 1%
Vitamin K 5.9µg 4.4µg 1%
Net carbs 13.35g 48.5g N/A
Magnesium 15mg 17mg 0%
Sugar 0.5g 31.73g N/A
Sodium 306mg 304mg 0%
Trans fat 0.105g N/A
Tryptophan 0.074mg 0%
Threonine 0.211mg 0%
Isoleucine 0.259mg 0%
Leucine 0.458mg 0%
Lysine 0.243mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.3mg 0%
Valine 0.291mg 0%
Histidine 0.145mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0g 0.004g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +221%
Contains more ProteinProtein +275.8%
Contains more FatsFats +481.6%
Contains more CarbsCarbs +247.4%
Contains more OtherOther +34.9%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +566.3%
Contains more Poly. FatPolyunsaturated fat +456.9%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.