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.

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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.

Mashed potato

Vegetable

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.

Mashed potato

Vegetable

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%

~equal in Vitamin E ~0.38mg

~equal in Vitamin D ~0µg

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