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  6. Mashed potato vs. Taco salad

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

Mashed potato vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
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.
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% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
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
~equal in Vitamin B6 ~0.11mg

All nutrients comparison - raw data values

Nutrient Mashed potato Taco salad DV% diff.
Vitamin B5 0.68mg 14%
Saturated fat 0.577g 3.446g 13%
Vitamin B2 0.015mg 0.18mg 13%
Iron 0.31mg 1.15mg 11%
Zinc 0.22mg 1.36mg 10%
Vitamin B12 0.07µg 0.32µg 10%
Protein 1.65g 6.68g 10%
Copper 0.035mg 0.113mg 9%
Folate 9µg 42µg 8%
Calcium 18mg 97mg 8%
Cholesterol 0mg 22mg 7%
Fats 2.82g 7.46g 7%
Monounsaturated fat 0.72g 2.606g 5%
Vitamin K 5.9µg 5%
Fiber 1.3g 5%
Starch 12.1g 5%
Vitamin A 43µg 5%
Polyunsaturated fat 1.342g 0.883g 3%
Selenium 0.8µg 2.2µg 3%
Vitamin B1 0.015mg 0.05mg 3%
Calories 89kcal 141kcal 3%
Manganese 0.098mg 0.167mg 3%
Vitamin E 0.42mg 3%
Sodium 306mg 385mg 3%
Magnesium 15mg 26mg 3%
Phosphorus 59mg 72mg 2%
Potassium 286mg 210mg 2%
Choline 13.4mg 23.3mg 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B3 1.08mg 1.24mg 1%
Vitamin B6 0.12mg 0.11mg 1%
Carbs 14.65g 11.91g 1%
Net carbs 13.35g 11.91g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.075mg 0%
Threonine 0.254mg 0%
Isoleucine 0.311mg 0%
Leucine 0.549mg 0%
Lysine 0.486mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.277mg 0%
Valine 0.343mg 0%
Histidine 0.201mg 0%
Fructose 0.2g 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

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
7% 7% 12% 72%
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
50% 38% 13%
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%

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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

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.