Mashed potato vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and wafer?

Wafer has more copper, iron, manganese, vitamin B2, vitamin B1, vitamin B3, phosphorus, and folate than mashed potato.
Wafer's daily need coverage for copper is 48% higher.
Mashed potato has a higher glycemic index (87) than wafer (61).

We used Fast foods, potato, mashed and Cookies, chocolate wafers types in this comparison.

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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

Wafer

Contains more PotassiumPotassium	+36.2%
Contains less SodiumSodium	-47.2%

Contains more MagnesiumMagnesium	+253.3%
Contains more CalciumCalcium	+72.2%
Contains more IronIron	+1193.5%
Contains more CopperCopper	+1222.9%
Contains more ZincZinc	+395.5%
Contains more PhosphorusPhosphorus	+123.7%
Contains more ManganeseManganese	+610.2%
Contains more SeleniumSelenium	+612.5%

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.

Mashed potato

Wafer

Contains more Vitamin AVitamin A	+1333.3%
Contains more Vitamin B6Vitamin B6	+135.3%
Contains more Vitamin KVitamin K	+145.8%

Contains more Vitamin EVitamin E	+71.4%
Contains more Vitamin B1Vitamin B1	+1253.3%
Contains more Vitamin B2Vitamin B2	+1673.3%
Contains more Vitamin B3Vitamin B3	+164.6%
Contains more Vitamin B12Vitamin B12	+28.6%
Contains more FolateFolate	+422.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Choline ~14.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.035mg	0.463mg	48%
Iron	0.31mg	4.01mg	46%
Manganese	0.098mg	0.696mg	26%
Polyunsaturated fat	1.342g	4.153g	19%
Carbs	14.65g	72.7g	19%
Vitamin B2	0.015mg	0.266mg	19%
Fats	2.82g	14.2g	18%
Calories	89kcal	433kcal	17%
Saturated fat	0.577g	4.241g	17%
Vitamin B1	0.015mg	0.203mg	16%
Sodium	306mg	580mg	12%
Vitamin B3	1.08mg	2.858mg	11%
Phosphorus	59mg	132mg	10%
Protein	1.65g	6.6g	10%
Folate	9µg	47µg	10%
Monounsaturated fat	0.72g	4.865g	10%
Magnesium	15mg	53mg	9%
Selenium	0.8µg	5.7µg	9%
Vitamin B5		0.381mg	8%
Zinc	0.22mg	1.09mg	8%
Fiber	1.3g	3.4g	8%
Vitamin B6	0.12mg	0.051mg	5%
Starch	12.1g		5%
Vitamin A	43µg	3µg	4%
Caffeine	0mg	10mg	3%
Vitamin K	5.9µg	2.4µg	3%
Vitamin E	0.42mg	0.72mg	2%
Potassium	286mg	210mg	2%
Vitamin B12	0.07µg	0.09µg	1%
Calcium	18mg	31mg	1%
Cholesterol	0mg	2mg	1%
Net carbs	13.35g	69.3g	N/A
Sugar	0.5g	37.43g	N/A
Trans fat	0.105g		N/A
Choline	13.4mg	14.3mg	0%
Tryptophan		0.096mg	0%
Threonine		0.22mg	0%
Isoleucine		0.261mg	0%
Leucine		0.447mg	0%
Lysine		0.281mg	0%
Methionine		0.105mg	0%
Phenylalanine		0.308mg	0%
Valine		0.323mg	0%
Histidine		0.128mg	0%
Fructose	0.2g		0%
Omega-3 - EPA	0.001g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	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