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  6. Mashed potato vs. Tomato paste

Mashed potato vs. Tomato paste — In-Depth Nutrition Comparison

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A recap on the differences between mashed potato and tomato paste

  • Tomato paste is higher than mashed potato in copper, iron, vitamin A, vitamin E, vitamin C, potassium, vitamin B3, fiber, and vitamin B2.
  • 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 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.

Infographic

Mashed potato vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
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.
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +76.7%
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

All nutrients comparison - raw data values

Nutrient Mashed potato Tomato paste DV% diff.
Copper 0.035mg 0.365mg 37%
Iron 0.31mg 2.98mg 33%
Vitamin E 0.42mg 4.3mg 26%
Vitamin C 0mg 21.9mg 24%
Potassium 286mg 1014mg 21%
Vitamin B3 1.08mg 3.076mg 12%
Sodium 306mg 59mg 11%
Vitamin B2 0.015mg 0.153mg 11%
Fiber 1.3g 4.1g 11%
Manganese 0.098mg 0.302mg 9%
Polyunsaturated fat 1.342g 0.16g 8%
Selenium 0.8µg 5.3µg 8%
Vitamin B6 0.12mg 0.216mg 7%
Fructose 0.2g 5.85g 7%
Magnesium 15mg 42mg 6%
Starch 12.1g 0.22g 5%
Protein 1.65g 4.32g 5%
Vitamin K 5.9µg 11.4µg 5%
Choline 13.4mg 38.5mg 5%
Vitamin A 43µg 76µg 4%
Fats 2.82g 0.47g 4%
Zinc 0.22mg 0.63mg 4%
Vitamin B1 0.015mg 0.06mg 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin B5 0.142mg 3%
Phosphorus 59mg 83mg 3%
Saturated fat 0.577g 0.1g 2%
Calcium 18mg 36mg 2%
Monounsaturated fat 0.72g 0.067g 2%
Carbs 14.65g 18.91g 1%
Folate 9µg 12µg 1%
Calories 89kcal 82kcal 0%
Net carbs 13.35g 14.81g N/A
Sugar 0.5g 12.18g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 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

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
4% 19% 74% 3%
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
31% 20% 49%
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
96%
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
2% 2% 46% 47% 2%
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

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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
  2. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.