Mashed potato vs. Tortilla — In-Depth Nutrition Comparison
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Important differences between mashed potato and tortilla
- Mashed potato has less iron, vitamin B1, selenium, folate, vitamin B3, phosphorus, vitamin B2, copper, and manganese.
- Tortilla's daily need coverage for iron is 44% more.
- Mashed potato has a higher glycemic index than tortilla.
The food varieties used in the comparison are Fast foods, potato, mashed and Tortilla, includes plain, and from mutton sandwich (Navajo).
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.
| Contains more PotassiumPotassium | +172.4% |
| Contains less SodiumSodium | -36.5% |
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more CalciumCalcium | +288.9% |
| Contains more IronIron | +1129% |
| Contains more CopperCopper | +191.4% |
| Contains more ZincZinc | +45.5% |
| Contains more PhosphorusPhosphorus | +147.5% |
| Contains more ManganeseManganese | +173.5% |
| Contains more SeleniumSelenium | +1975% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +121.1% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1375% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2366.7% |
| Contains more Vitamin B2Vitamin B2 | +660% |
| Contains more Vitamin B3Vitamin B3 | +281.9% |
| Contains more FolateFolate | +988.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.31mg | 3.81mg | 44% |
| Vitamin B1 | 0.015mg | 0.37mg | 30% |
| Selenium | 0.8µg | 16.6µg | 29% |
| Folate | 9µg | 98µg | 22% |
| Vitamin B3 | 1.08mg | 4.125mg | 19% |
| Starch | 12.1g | 43.02g | 13% |
| Carbs | 14.65g | 49.94g | 12% |
| Phosphorus | 59mg | 146mg | 12% |
| Protein | 1.65g | 7.28g | 11% |
| Vitamin B2 | 0.015mg | 0.114mg | 8% |
| Sodium | 306mg | 482mg | 8% |
| Calories | 89kcal | 237kcal | 7% |
| Manganese | 0.098mg | 0.268mg | 7% |
| Copper | 0.035mg | 0.102mg | 7% |
| Polyunsaturated fat | 1.342g | 0.391g | 6% |
| Vitamin K | 5.9µg | 0.4µg | 5% |
| Vitamin B6 | 0.12mg | 0.06mg | 5% |
| Vitamin A | 43µg | 5% | |
| Potassium | 286mg | 105mg | 5% |
| Calcium | 18mg | 70mg | 5% |
| Fiber | 1.3g | 2.4g | 4% |
| Fats | 2.82g | 0.95g | 3% |
| Vitamin B12 | 0.07µg | 3% | |
| Vitamin B5 | 0.17mg | 3% | |
| Choline | 13.4mg | 2% | |
| Vitamin E | 0.42mg | 0.19mg | 2% |
| Magnesium | 15mg | 19mg | 1% |
| Saturated fat | 0.577g | 0.296g | 1% |
| Monounsaturated fat | 0.72g | 0.185g | 1% |
| Zinc | 0.22mg | 0.32mg | 1% |
| Net carbs | 13.35g | 47.54g | N/A |
| Sugar | 0.5g | 2.75g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.06mg | 0% | |
| Threonine | 0.182mg | 0% | |
| Isoleucine | 0.286mg | 0% | |
| Leucine | 0.53mg | 0% | |
| Lysine | 0.157mg | 0% | |
| Methionine | 0.122mg | 0% | |
| Phenylalanine | 0.375mg | 0% | |
| Valine | 0.326mg | 0% | |
| Histidine | 0.165mg | 0% | |
| Fructose | 0.2g | 0g | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | 0.019g | N/A |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
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:
7.28 g
Fats:
0.95 g
Carbs:
49.94 g
Water:
39.96 g
Other:
1.87 g
| Contains more FatsFats | +196.8% |
| Contains more WaterWater | +99.2% |
| Contains more ProteinProtein | +341.2% |
| Contains more CarbsCarbs | +240.9% |
| Contains more OtherOther | +48.4% |
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
0.296 g
Monounsaturated fat:
Mono. Fat
0.185 g
Polyunsaturated fat:
Poly. Fat
0.391 g
| Contains more Mono. FatMonounsaturated fat | +289.2% |
| Contains more Poly. FatPolyunsaturated fat | +243.2% |
| Contains less Sat. FatSaturated fat | -48.7% |
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:
43.02 g
Sucrose:
0.22 g
Glucose:
0.15 g
Fructose:
0 g
Lactose:
0 g
Maltose:
2.37 g
Galactose:
0 g
| Contains more GlucoseGlucose | +33.3% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +255.5% |
| Contains more SucroseSucrose | +120% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g