Mashed potato vs. Maple syrup — In-Depth Nutrition Comparison
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Important differences between mashed potato and maple syrup
- Mashed potato has more vitamin B6, phosphorus, vitamin B3, and fiber; however, maple syrup has more manganese, vitamin B2, zinc, and calcium.
- Maple syrup's daily need coverage for manganese is 122% more.
- Maple syrup is lower in sodium.
- Mashed potato has a higher glycemic index than maple syrup.
The food varieties used in the comparison are Fast foods, potato, mashed and Syrups, maple.
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 PotassiumPotassium | +34.9% |
| Contains more IronIron | +181.8% |
| Contains more CopperCopper | +94.4% |
| Contains more PhosphorusPhosphorus | +2850% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +466.7% |
| Contains more ZincZinc | +568.2% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +2867.3% |
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 | +1233.3% |
| Contains more Vitamin B6Vitamin B6 | +5900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +737.5% |
| Contains more Vitamin B1Vitamin B1 | +340% |
| Contains more Vitamin B2Vitamin B2 | +8366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.098mg | 2.908mg | 122% |
| Vitamin B2 | 0.015mg | 1.27mg | 97% |
| Carbs | 14.65g | 67.04g | 17% |
| Sodium | 306mg | 12mg | 13% |
| Zinc | 0.22mg | 1.47mg | 11% |
| Polyunsaturated fat | 1.342g | 0.017g | 9% |
| Vitamin B6 | 0.12mg | 0.002mg | 9% |
| Calories | 89kcal | 260kcal | 9% |
| Calcium | 18mg | 102mg | 8% |
| Phosphorus | 59mg | 2mg | 8% |
| Vitamin B3 | 1.08mg | 0.081mg | 6% |
| Fiber | 1.3g | 0g | 5% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin B1 | 0.015mg | 0.066mg | 4% |
| Fats | 2.82g | 0.06g | 4% |
| Iron | 0.31mg | 0.11mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Protein | 1.65g | 0.04g | 3% |
| Saturated fat | 0.577g | 0.007g | 3% |
| Vitamin E | 0.42mg | 0mg | 3% |
| Monounsaturated fat | 0.72g | 0.011g | 2% |
| Potassium | 286mg | 212mg | 2% |
| Folate | 9µg | 0µg | 2% |
| Copper | 0.035mg | 0.018mg | 2% |
| Choline | 13.4mg | 1.6mg | 2% |
| Magnesium | 15mg | 21mg | 1% |
| Vitamin B5 | 0.036mg | 1% | |
| Net carbs | 13.35g | 67.04g | N/A |
| Sugar | 0.5g | 60.46g | N/A |
| Selenium | 0.8µg | 0.6µg | 0% |
| Trans fat | 0.105g | N/A | |
| Fructose | 0.2g | 0.52g | 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 | 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:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
| Contains more ProteinProtein | +4025% |
| Contains more FatsFats | +4600% |
| Contains more WaterWater | +145.8% |
| Contains more OtherOther | +168.1% |
| Contains more CarbsCarbs | +357.6% |
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
0.007 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.017 g
| Contains more Mono. FatMonounsaturated fat | +6445.5% |
| Contains more Poly. FatPolyunsaturated fat | +7794.1% |
| Contains less Sat. FatSaturated fat | -98.8% |
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:
0 g
Sucrose:
58.32 g
Glucose:
1.6 g
Fructose:
0.52 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +58220% |
| Contains more GlucoseGlucose | +700% |
| Contains more FructoseFructose | +160% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
