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Mashed potato vs. Swiss cheese — In-Depth Nutrition Comparison

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How are mashed potato and Swiss cheese different?

  • Mashed potato is higher in vitamin B3; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A.
  • Daily need coverage for vitamin B12 for Swiss cheese is 125% higher.
  • Mashed potato contains 17 times more vitamin B3 than Swiss cheese. While mashed potato contains 1.08mg of vitamin B3, Swiss cheese contains only 0.064mg.
  • Mashed potato has less saturated fat.
  • Swiss cheese has a lower glycemic index (27) than mashed potato (87).

Fast foods, potato, mashed and Cheese, swiss are the varieties used in this article.

Infographic

Mashed potato vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +297.2%
Contains more IronIron +138.5%
Contains more ManganeseManganese +276.9%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +4844.4%
Contains more CopperCopper +34.3%
Contains more ZincZinc +1886.4%
Contains more PhosphorusPhosphorus +872.9%
Contains less SodiumSodium -38.9%
Contains more SeleniumSelenium +3650%

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +1587.5%
Contains more Vitamin B6Vitamin B6 +69%
Contains more Vitamin KVitamin K +321.4%
Contains more Vitamin AVitamin A +569.8%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B2Vitamin B2 +1913.3%
Contains more Vitamin B12Vitamin B12 +4271.4%
Contains more FolateFolate +11.1%
Contains more CholineCholine +15.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Swiss cheese DV% diff.
Vitamin B12 0.07µg 3.06µg 125%
Calcium 18mg 890mg 87%
Saturated fat 0.577g 18.227g 80%
Phosphorus 59mg 574mg 74%
Selenium 0.8µg 30µg 53%
Protein 1.65g 26.96g 51%
Fats 2.82g 30.99g 43%
Zinc 0.22mg 4.37mg 38%
Cholesterol 0mg 93mg 31%
Vitamin A 43µg 288µg 27%
Vitamin B2 0.015mg 0.302mg 22%
Monounsaturated fat 0.72g 8.046g 18%
Calories 89kcal 393kcal 15%
Vitamin B5 0.353mg 7%
Vitamin B3 1.08mg 0.064mg 6%
Potassium 286mg 72mg 6%
Fiber 1.3g 0g 5%
Sodium 306mg 187mg 5%
Starch 12.1g 5%
Vitamin K 5.9µg 1.4µg 4%
Carbs 14.65g 1.44g 4%
Vitamin B6 0.12mg 0.071mg 4%
Magnesium 15mg 33mg 4%
Manganese 0.098mg 0.026mg 3%
Iron 0.31mg 0.13mg 2%
Copper 0.035mg 0.047mg 1%
Vitamin E 0.42mg 0.6mg 1%
Net carbs 13.35g 1.44g N/A
Sugar 0.5g 0g N/A
Vitamin B1 0.015mg 0.011mg 0%
Folate 9µg 10µg 0%
Trans fat 0.105g 0.987g N/A
Choline 13.4mg 15.5mg 0%
Polyunsaturated fat 1.342g 1.341g 0%
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Fructose 0.2g 0g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.125g N/A
Omega-3 - DPA 0.001g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.032g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.007g N/A
Omega-6 - Linoleic acid 1.146g 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +917.4%
Contains more WaterWater +111.6%
Contains more ProteinProtein +1533.9%
Contains more FatsFats +998.9%
Contains more OtherOther +136.5%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +1017.5%
~equal in Polyunsaturated fat ~1.341g

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.