Mashed potato vs. Sugar substitute — In-Depth Nutrition Comparison
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How are mashed potato and sugar substitute different?
- Mashed potato has more vitamin B6, phosphorus, and potassium; however, sugar substitute is richer in calcium.
- Sugar substitute covers your daily need for calcium, 86% more than mashed potato.
- Mashed potato has 8 times more vitamin B6 than sugar substitute. Mashed potato has 0.12mg of vitamin B6, while sugar substitute has 0.015mg.
- Mashed potato contains less sodium.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of sugar substitute is 40.
Fast foods, potato, mashed and Sweeteners, sugar substitute, granulated, brown types were used in this article.
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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 | +150% |
| Contains more PotassiumPotassium | +633.3% |
| Contains more IronIron | +93.8% |
| Contains more CopperCopper | +400% |
| Contains more ZincZinc | +450% |
| Contains more PhosphorusPhosphorus | +637.5% |
| Contains less SodiumSodium | -46.5% |
| Contains more ManganeseManganese | +345.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +4783.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +700% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
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:
2.06 g
Fats:
0 g
Carbs:
84.77 g
Water:
9.14 g
Other:
4.03 g
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +771.1% |
| Contains more ProteinProtein | +24.8% |
| Contains more CarbsCarbs | +478.6% |
| Contains more OtherOther | +219.8% |
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:
3.52 g
Sucrose:
0 g
Glucose:
1.09 g
Fructose:
0 g
Lactose:
0 g
Maltose:
2.94 g
Galactose:
0 g
| Contains more StarchStarch | +243.8% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +445% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 18mg | 879mg | 86% |
| Carbs | 14.65g | 84.77g | 23% |
| Calories | 89kcal | 347kcal | 13% |
| Sodium | 306mg | 572mg | 12% |
| Polyunsaturated fat | 1.342g | 9% | |
| Vitamin B6 | 0.12mg | 0.015mg | 8% |
| Vitamin B3 | 1.08mg | 7% | |
| Potassium | 286mg | 39mg | 7% |
| Phosphorus | 59mg | 8mg | 7% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin A | 43µg | 5% | |
| Starch | 12.1g | 3.52g | 4% |
| Fats | 2.82g | 0g | 4% |
| Copper | 0.035mg | 0.007mg | 3% |
| Fiber | 1.3g | 0.6g | 3% |
| Vitamin E | 0.42mg | 3% | |
| Manganese | 0.098mg | 0.022mg | 3% |
| Saturated fat | 0.577g | 3% | |
| Vitamin B12 | 0.07µg | 3% | |
| Zinc | 0.22mg | 0.04mg | 2% |
| Monounsaturated fat | 0.72g | 2% | |
| Iron | 0.31mg | 0.16mg | 2% |
| Choline | 13.4mg | 2% | |
| Folate | 9µg | 2% | |
| Magnesium | 15mg | 6mg | 2% |
| Vitamin B5 | 0.08mg | 2% | |
| Selenium | 0.8µg | 1% | |
| Protein | 1.65g | 2.06g | 1% |
| Net carbs | 13.35g | 84.17g | N/A |
| Sugar | 0.5g | 4.03g | N/A |
| Vitamin B1 | 0.015mg | 0.015mg | 0% |
| Vitamin B2 | 0.015mg | 0.015mg | 0% |
| Trans fat | 0.105g | N/A | |
| Fructose | 0.2g | 0g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
1%
Minerals Daily Need Coverage Score
15%
36%
Comparison summary
Which food is lower in Cholesterol?
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Sugar substitute is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Sugar substitute is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 266mg)
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)