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Mashed potato vs. Tamarind — In-Depth Nutrition Comparison

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Differences between mashed potato and tamarind

  • Mashed potato contains less vitamin B1, iron, magnesium, fiber, vitamin B2, potassium, phosphorus, copper, and calcium than tamarind.
  • Tamarind's daily need coverage for vitamin B1 is 34% higher.
  • Tamarind contains 11 times less sodium than mashed potato. Mashed potato contains 306mg of sodium, while tamarind contains 28mg.
  • Tamarind has a lower glycemic index. The glycemic index of tamarind is 23, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Fast foods, potato, mashed and Tamarinds, raw.

Infographic

Mashed potato vs Tamarind 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.
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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more ZincZinc +120%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +513.3%
Contains more CalciumCalcium +311.1%
Contains more PotassiumPotassium +119.6%
Contains more IronIron +803.2%
Contains more CopperCopper +145.7%
Contains more PhosphorusPhosphorus +91.5%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +62.5%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +110.7%
Contains more CholineCholine +55.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2753.3%
Contains more Vitamin B2Vitamin B2 +913.3%
Contains more Vitamin B3Vitamin B3 +79.4%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg

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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more FatsFats +370%
Contains more WaterWater +153.6%
Contains more ProteinProtein +69.7%
Contains more CarbsCarbs +326.6%
Contains more OtherOther +114.3%

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated fat +297.8%
Contains more Poly. FatPolyunsaturated fat +2174.6%
Contains less Sat. FatSaturated fat -52.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Tamarind
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Tamarind DV% diff.
Vitamin B1 0.015mg 0.428mg 34%
Iron 0.31mg 2.8mg 31%
Magnesium 15mg 92mg 18%
Carbs 14.65g 62.5g 16%
Fiber 1.3g 5.1g 15%
Sodium 306mg 28mg 12%
Vitamin B2 0.015mg 0.152mg 11%
Potassium 286mg 628mg 10%
Polyunsaturated fat 1.342g 0.059g 9%
Phosphorus 59mg 113mg 8%
Calories 89kcal 239kcal 8%
Calcium 18mg 74mg 6%
Copper 0.035mg 0.086mg 6%
Vitamin B3 1.08mg 1.938mg 5%
Starch 12.1g 5%
Vitamin A 43µg 2µg 5%
Manganese 0.098mg 4%
Vitamin B6 0.12mg 0.066mg 4%
Vitamin C 0mg 3.5mg 4%
Vitamin K 5.9µg 2.8µg 3%
Fats 2.82g 0.6g 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin B5 0.143mg 3%
Protein 1.65g 2.8g 2%
Vitamin E 0.42mg 0.1mg 2%
Monounsaturated fat 0.72g 0.181g 1%
Selenium 0.8µg 1.3µg 1%
Folate 9µg 14µg 1%
Zinc 0.22mg 0.1mg 1%
Choline 13.4mg 8.6mg 1%
Saturated fat 0.577g 0.272g 1%
Net carbs 13.35g 57.4g N/A
Sugar 0.5g 38.8g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 0%
Fructose 0.2g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Tamarind
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Mashed potato
18%
Tamarind
Minerals Daily Need Coverage Score
15%
Mashed potato
34%
Tamarind

Comparison summary

Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 278mg)
Which food is lower in Saturated fat?
Tamarind
Tamarind is lower in Saturated fat (difference - 0.305g)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 38.3g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.