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  6. Mashed potato vs. Turkey meat

Mashed potato vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and turkey meat

  • Turkey meat is higher than mashed potato in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, zinc, vitamin B2, choline, and iron.
  • Turkey meat covers your daily vitamin B3 needs 53% more than mashed potato.
  • The glycemic index of turkey meat is lower.

Food varieties used in this article are Fast foods, potato, mashed and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Mashed potato vs Turkey meat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +19.7%
Contains more ManganeseManganese +600%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +251.6%
Contains more CopperCopper +165.7%
Contains more ZincZinc +1027.3%
Contains more PhosphorusPhosphorus +278%
Contains less SodiumSodium -66.3%
Contains more SeleniumSelenium +3625%

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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +1773.3%
Contains more Vitamin B3Vitamin B3 +786.4%
Contains more Vitamin B6Vitamin B6 +413.3%
Contains more Vitamin B12Vitamin B12 +1357.1%
Contains more CholineCholine +552.2%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Mashed potato Turkey meat DV% diff.
Protein 1.65g 28.55g 54%
Vitamin B3 1.08mg 9.573mg 53%
Selenium 0.8µg 29.8µg 53%
Vitamin B12 0.07µg 1.02µg 40%
Vitamin B6 0.12mg 0.616mg 38%
Cholesterol 0mg 109mg 36%
Phosphorus 59mg 223mg 23%
Zinc 0.22mg 2.48mg 21%
Vitamin B2 0.015mg 0.281mg 20%
Vitamin B5 0.948mg 19%
Choline 13.4mg 87.4mg 13%
Iron 0.31mg 1.09mg 10%
Sodium 306mg 103mg 9%
Saturated fat 0.577g 2.155g 7%
Fats 2.82g 7.39g 7%
Copper 0.035mg 0.093mg 6%
Vitamin K 5.9µg 0µg 5%
Monounsaturated fat 0.72g 2.647g 5%
Polyunsaturated fat 1.342g 2.119g 5%
Calories 89kcal 189kcal 5%
Fiber 1.3g 0g 5%
Starch 12.1g 5%
Carbs 14.65g 0.06g 5%
Magnesium 15mg 30mg 4%
Manganese 0.098mg 0.014mg 4%
Vitamin B1 0.015mg 0.045mg 3%
Vitamin A 43µg 12µg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin E 0.42mg 0.07mg 2%
Vitamin D 0IU 15IU 2%
Potassium 286mg 239mg 1%
Net carbs 13.35g 0.06g N/A
Calcium 18mg 14mg 0%
Sugar 0.5g 0g N/A
Trans fat 0.105g 0.101g N/A
Folate 9µg 9µg 0%
Tryptophan 0.291mg 0%
Threonine 1.004mg 0%
Isoleucine 0.796mg 0%
Leucine 1.925mg 0%
Lysine 2.282mg 0%
Methionine 0.724mg 0%
Phenylalanine 0.903mg 0%
Valine 0.902mg 0%
Histidine 0.749mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.174g 0.105g N/A
Omega-3 - DPA 0.001g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.014g N/A
Omega-6 - Linoleic acid 1.146g 1.841g 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +24316.7%
Contains more WaterWater +25.3%
Contains more OtherOther +162.5%
Contains more ProteinProtein +1630.3%
Contains more FatsFats +162.1%

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% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -73.2%
Contains more Mono. FatMonounsaturated fat +267.6%
Contains more Poly. FatPolyunsaturated fat +57.9%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.