Mashed potato vs. Vegetable — In-Depth Nutrition Comparison
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Summary of differences between mashed potato and vegetable
- Mashed potato has less vitamin A, vitamin K, fiber, manganese, vitamin B2, iron, and copper than vegetable.
- Vegetable covers your daily need for vitamin A, 82% more than mashed potato.
- Mashed potato has 9 times more sodium than vegetable. While mashed potato has 306mg of sodium, vegetable has only 35mg.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Fast foods, potato, mashed and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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 | +69.2% |
| Contains more PhosphorusPhosphorus | +15.7% |
| Contains more SeleniumSelenium | +166.7% |
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more CalciumCalcium | +38.9% |
| Contains more IronIron | +164.5% |
| Contains more CopperCopper | +137.1% |
| Contains more ZincZinc | +122.7% |
| Contains less SodiumSodium | -88.6% |
| Contains more ManganeseManganese | +286.7% |
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 B3Vitamin B3 | +26.9% |
| Contains more Vitamin B6Vitamin B6 | +62.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +397.7% |
| Contains more Vitamin B1Vitamin B1 | +373.3% |
| Contains more Vitamin B2Vitamin B2 | +700% |
| Contains more Vitamin KVitamin K | +298.3% |
| Contains more FolateFolate | +111.1% |
| Contains more CholineCholine | +79.9% |
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:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
| Contains more FatsFats | +1780% |
| Contains more CarbsCarbs | +11.9% |
| Contains more OtherOther | +88.1% |
| Contains more ProteinProtein | +73.3% |
~equal in
Water
~83.23g
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
0.031 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains more Mono. FatMonounsaturated fat | +7100% |
| Contains more Poly. FatPolyunsaturated fat | +1763.9% |
| Contains less Sat. FatSaturated fat | -94.6% |
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 vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 43µg | 214µg | 19% |
| Vitamin K | 5.9µg | 23.5µg | 15% |
| Fiber | 1.3g | 4.4g | 12% |
| Manganese | 0.098mg | 0.379mg | 12% |
| Sodium | 306mg | 35mg | 12% |
| Vitamin B2 | 0.015mg | 0.12mg | 8% |
| Polyunsaturated fat | 1.342g | 0.072g | 8% |
| Iron | 0.31mg | 0.82mg | 6% |
| Copper | 0.035mg | 0.083mg | 5% |
| Vitamin B1 | 0.015mg | 0.071mg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin B6 | 0.12mg | 0.074mg | 4% |
| Fats | 2.82g | 0.15g | 4% |
| Vitamin C | 0mg | 3.2mg | 4% |
| Folate | 9µg | 19µg | 3% |
| Potassium | 286mg | 169mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin B5 | 0.151mg | 3% | |
| Protein | 1.65g | 2.86g | 2% |
| Zinc | 0.22mg | 0.49mg | 2% |
| Choline | 13.4mg | 24.1mg | 2% |
| Saturated fat | 0.577g | 0.031g | 2% |
| Magnesium | 15mg | 22mg | 2% |
| Monounsaturated fat | 0.72g | 0.01g | 2% |
| Calories | 89kcal | 65kcal | 1% |
| Vitamin B3 | 1.08mg | 0.851mg | 1% |
| Selenium | 0.8µg | 0.3µg | 1% |
| Phosphorus | 59mg | 51mg | 1% |
| Calcium | 18mg | 25mg | 1% |
| Carbs | 14.65g | 13.09g | 1% |
| Net carbs | 13.35g | 8.69g | N/A |
| Sugar | 0.5g | 3.12g | N/A |
| Vitamin E | 0.42mg | 0.38mg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.029mg | 0% | |
| Threonine | 0.115mg | 0% | |
| Isoleucine | 0.139mg | 0% | |
| Leucine | 0.19mg | 0% | |
| Lysine | 0.17mg | 0% | |
| Methionine | 0.034mg | 0% | |
| Phenylalanine | 0.12mg | 0% | |
| Valine | 0.149mg | 0% | |
| Histidine | 0.073mg | 0% | |
| 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?
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%
20%
Minerals Daily Need Coverage Score
15%
19%
Comparison summary
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 271mg)
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.546g)
Which food is lower in glycemic index?
Vegetable is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 2.62g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.