Mashed potato vs. Tomato paste — In-Depth Nutrition Comparison
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A recap on differences between mashed potato and tomato paste
- Tomato paste is higher than mashed potato in copper, iron, vitamin E, vitamin C, potassium, vitamin B3, fiber, vitamin B2, and manganese.
- Tomato paste covers your daily copper needs 37% more than mashed potato.
- Mashed potato contains 5 times more Sodium than tomato paste. While mashed potato contains 306mg of Sodium, tomato paste contains only 59mg.
- The amount of sodium in tomato paste is lower.
- The glycemic index of tomato paste is lower.
Food varieties used in this article are Fast foods, potato, mashed and Tomato products, canned, paste, without salt added.
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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 MagnesiumMagnesium | +180% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +254.5% |
| Contains more IronIron | +861.3% |
| Contains more CopperCopper | +942.9% |
| Contains more ZincZinc | +186.4% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains less SodiumSodium | -80.7% |
| Contains more ManganeseManganese | +208.2% |
| Contains more SeleniumSelenium | +562.5% |
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.
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +724.3% |
| Contains more Vitamin EVitamin E | +923.8% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +920% |
| Contains more Vitamin B3Vitamin B3 | +184.8% |
| Contains more Vitamin B6Vitamin B6 | +80% |
| Contains more Vitamin KVitamin K | +93.2% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +187.3% |
~equal in
Vitamin D
~0µg
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:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
| Contains more FatsFats | +500% |
| Contains more ProteinProtein | +161.8% |
| Contains more CarbsCarbs | +29.1% |
| Contains more OtherOther | +122.2% |
~equal in
Water
~73.5g
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
0.1 g
Monounsaturated Fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.16 g
| Contains more Mono. FatMonounsaturated Fat | +974.6% |
| Contains more Poly. FatPolyunsaturated fat | +738.8% |
| Contains less Sat. FatSaturated Fat | -82.7% |
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:
0.22 g
Sucrose:
0.3 g
Glucose:
5.75 g
Fructose:
5.85 g
Lactose:
0 g
Maltose:
0.28 g
Galactose:
0 g
| Contains more StarchStarch | +5400% |
| Contains more SucroseSucrose | +200% |
| Contains more GlucoseGlucose | +2775% |
| Contains more FructoseFructose | +2825% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated Fat |
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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 Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 89kcal | 82kcal |
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| Protein | 1.65g | 4.32g |
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| Fats | 2.82g | 0.47g |
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| Vitamin C | 0mg | 21.9mg |
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| Net carbs | 13.35g | 14.81g |
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| Carbs | 14.65g | 18.91g |
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| Magnesium | 15mg | 42mg |
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| Calcium | 18mg | 36mg |
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| Potassium | 286mg | 1014mg |
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| Iron | 0.31mg | 2.98mg |
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| Sugar | 0.5g | 12.18g |
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| Fiber | 1.3g | 4.1g |
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| Copper | 0.035mg | 0.365mg |
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| Zinc | 0.22mg | 0.63mg |
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| Starch | 12.1g | 0.22g |
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| Phosphorus | 59mg | 83mg |
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| Sodium | 306mg | 59mg |
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| Vitamin A | 185IU | 1525IU |
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| Vitamin A | 43µg | 76µg |
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| Vitamin E | 0.42mg | 4.3mg |
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| Manganese | 0.098mg | 0.302mg |
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| Selenium | 0.8µg | 5.3µg |
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| Vitamin B1 | 0.015mg | 0.06mg |
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| Vitamin B2 | 0.015mg | 0.153mg |
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| Vitamin B3 | 1.08mg | 3.076mg |
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| Vitamin B5 | 0.142mg |
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| Vitamin B6 | 0.12mg | 0.216mg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg | 11.4µg |
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| Folate | 9µg | 12µg |
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| Trans Fat | 0.105g | 0g |
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| Choline | 13.4mg | 38.5mg |
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| Saturated Fat | 0.577g | 0.1g |
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| Monounsaturated Fat | 0.72g | 0.067g |
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| Polyunsaturated fat | 1.342g | 0.16g |
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| Tryptophan | 0.031mg |
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| Threonine | 0.133mg |
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| Isoleucine | 0.089mg |
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| Leucine | 0.124mg |
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| Lysine | 0.134mg |
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| Methionine | 0.027mg |
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| Phenylalanine | 0.13mg |
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| Valine | 0.088mg |
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| Histidine | 0.071mg |
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| Fructose | 0.2g | 5.85g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - ALA | 0.174g |
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| Omega-3 - DPA | 0.001g | 0g |
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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%
37%
Minerals Daily Need Coverage Score
15%
49%
Comparison summary
Which food contains less Sodium?
Tomato paste contains less Sodium (difference - 247mg)
Which food is lower in Saturated Fat?
Tomato paste is lower in Saturated Fat (difference - 0.477g)
Which food is lower in glycemic index?
Tomato paste is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Tomato paste is relatively richer in minerals
Which food is richer in vitamins?
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 11.68g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)