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Mashed potato vs. Tart — In-Depth Nutrition Comparison

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How are mashed potato and tart different?

  • Mashed potato has more potassium; however, tart is richer in vitamin B2, iron, folate, vitamin B1, selenium, vitamin B6, vitamin B3, vitamin A, and magnesium.
  • Tart covers your daily need for vitamin B2, 41% more than mashed potato.
  • Mashed potato has 4 times more potassium than tart. Mashed potato has 286mg of potassium, while tart has 66mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of tart is 45.

Fast foods, potato, mashed and Breakfast tart, low fat types were used in this article.

Infographic

Mashed potato vs Tart 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%
Tart
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more PotassiumPotassium +333.3%
Contains less SodiumSodium -15.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +193.3%
Contains more CalciumCalcium +144.4%
Contains more IronIron +1003.2%
Contains more CopperCopper +108.6%
Contains more ZincZinc +27.3%
Contains more PhosphorusPhosphorus +57.6%
Contains more SeleniumSelenium +1512.5%

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%
Tart
8
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1375%
Contains more CholineCholine +59.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +562.8%
Contains more Vitamin EVitamin E +26.2%
Contains more Vitamin B1Vitamin B1 +1800%
Contains more Vitamin B2Vitamin B2 +3560%
Contains more Vitamin B3Vitamin B3 +251.9%
Contains more Vitamin B6Vitamin B6 +216.7%
Contains more FolateFolate +1011.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

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
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more WaterWater +561.3%
Contains more ProteinProtein +141.8%
Contains more FatsFats +112.4%
Contains more CarbsCarbs +424.2%
~equal in Other ~1.18g

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
Tart
1
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -58.6%
Contains more Poly. FatPolyunsaturated fat +52.8%
Contains more Mono. FatMonounsaturated fat +363.6%

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 Tart
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Tart DV% diff.
Vitamin B2 0.015mg 0.549mg 41%
Iron 0.31mg 3.42mg 39%
Vitamin A 43µg 285µg 27%
Folate 9µg 100µg 23%
Vitamin B1 0.015mg 0.285mg 23%
Selenium 0.8µg 12.9µg 22%
Carbs 14.65g 76.8g 21%
Vitamin B6 0.12mg 0.38mg 20%
Vitamin B3 1.08mg 3.8mg 17%
Calories 89kcal 372kcal 14%
Magnesium 15mg 44mg 7%
Monounsaturated fat 0.72g 3.338g 7%
Potassium 286mg 66mg 6%
Protein 1.65g 3.99g 5%
Vitamin K 5.9µg 0.4µg 5%
Starch 12.1g 5%
Phosphorus 59mg 93mg 5%
Fats 2.82g 5.99g 5%
Saturated fat 0.577g 1.393g 4%
Manganese 0.098mg 4%
Copper 0.035mg 0.073mg 4%
Vitamin C 0mg 3.8mg 4%
Calcium 18mg 44mg 3%
Polyunsaturated fat 1.342g 0.878g 3%
Vitamin B12 0.07µg 0µg 3%
Sodium 306mg 361mg 2%
Vitamin E 0.42mg 0.53mg 1%
Choline 13.4mg 8.4mg 1%
Fiber 1.3g 1.5g 1%
Zinc 0.22mg 0.28mg 1%
Net carbs 13.35g 75.3g N/A
Sugar 0.5g 4.87g N/A
Trans fat 0.105g N/A
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 Tart
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
43%
Tart
Minerals Daily Need Coverage Score
15%
Mashed potato
37%
Tart

Comparison summary

Which food is richer in minerals?
Tart
Tart is relatively richer in minerals
Which food is lower in glycemic index?
Tart
Tart is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.816g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.