Mashed potato vs. Taco salad — In-Depth Nutrition Comparison
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Important differences between Mashed potato and Taco salad
- Mashed potato has less Vitamin B2, Iron, Vitamin B12, Zinc, Copper, Folate, and Calcium.
- Taco salad's daily need coverage for Saturated Fat is 14% more.
- Mashed potato is lower in Saturated Fat.
The food varieties used in the comparison are Fast foods, potato, mashed and Fast foods, taco salad.
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 | +36.2% |
| Contains less SodiumSodium | -20.5% |
| Contains more MagnesiumMagnesium | +73.3% |
| Contains more CalciumCalcium | +438.9% |
| Contains more IronIron | +271% |
| Contains more CopperCopper | +222.9% |
| Contains more ZincZinc | +518.2% |
| Contains more PhosphorusPhosphorus | +22% |
| Contains more ManganeseManganese | +70.4% |
| Contains more SeleniumSelenium | +175% |
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 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +60.5% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +1100% |
| Contains more Vitamin B3Vitamin B3 | +14.8% |
| Contains more Vitamin B12Vitamin B12 | +357.1% |
| Contains more FolateFolate | +366.7% |
| Contains more CholineCholine | +73.9% |
~equal in
Vitamin D
~µg
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:
6.68 g
Fats:
7.46 g
Carbs:
11.91 g
Water:
72.35 g
Other:
1.6 g
| Contains more CarbsCarbs | +23% |
| Contains more ProteinProtein | +304.8% |
| Contains more FatsFats | +164.5% |
| Contains more OtherOther | +27% |
~equal in
Water
~72.35g
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
3.446 g
Monounsaturated Fat:
Mono. Fat
2.606 g
Polyunsaturated fat:
Poly. Fat
0.883 g
| Contains less Sat. FatSaturated Fat | -83.3% |
| Contains more Poly. FatPolyunsaturated fat | +52% |
| Contains more Mono. FatMonounsaturated Fat | +261.9% |
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 Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 89kcal | 141kcal |
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| Protein | 1.65g | 6.68g |
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| Fats | 2.82g | 7.46g |
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| Vitamin C | 0mg | 1.8mg |
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| Net carbs | 13.35g | 11.91g |
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| Carbs | 14.65g | 11.91g |
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| Cholesterol | 0mg | 22mg |
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| Magnesium | 15mg | 26mg |
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| Calcium | 18mg | 97mg |
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| Potassium | 286mg | 210mg |
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| Iron | 0.31mg | 1.15mg |
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| Sugar | 0.5g |
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| Fiber | 1.3g |
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| Copper | 0.035mg | 0.113mg |
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| Zinc | 0.22mg | 1.36mg |
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| Starch | 12.1g |
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| Phosphorus | 59mg | 72mg |
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| Sodium | 306mg | 385mg |
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| Vitamin A | 185IU | 297IU |
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| Vitamin A | 43µg |
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| Vitamin E | 0.42mg |
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| Manganese | 0.098mg | 0.167mg |
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| Selenium | 0.8µg | 2.2µg |
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| Vitamin B1 | 0.015mg | 0.05mg |
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| Vitamin B2 | 0.015mg | 0.18mg |
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| Vitamin B3 | 1.08mg | 1.24mg |
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| Vitamin B5 | 0.68mg |
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| Vitamin B6 | 0.12mg | 0.11mg |
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| Vitamin B12 | 0.07µg | 0.32µg |
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| Vitamin K | 5.9µg |
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| Folate | 9µg | 42µg |
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| Trans Fat | 0.105g |
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| Choline | 13.4mg | 23.3mg |
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| Saturated Fat | 0.577g | 3.446g |
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| Monounsaturated Fat | 0.72g | 2.606g |
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| Polyunsaturated fat | 1.342g | 0.883g |
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| Tryptophan | 0.075mg |
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| Threonine | 0.254mg |
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| Isoleucine | 0.311mg |
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| Leucine | 0.549mg |
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| Lysine | 0.486mg |
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| Methionine | 0.145mg |
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| Phenylalanine | 0.277mg |
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| Valine | 0.343mg |
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| Histidine | 0.201mg |
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| Fructose | 0.2g |
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| Omega-3 - EPA | 0.001g |
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| Omega-3 - ALA | 0.174g |
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| Omega-3 - DPA | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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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%
19%
Minerals Daily Need Coverage Score
15%
30%
Comparison summary
Which food is lower in Sugar?
Taco salad is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Taco salad is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Taco salad is relatively richer in minerals
Which food is richer in vitamins?
Taco salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Mashed potato is lower in Saturated Fat (difference - 2.869g)
Which food is cheaper?
?
The foods are relatively equal in price ($)