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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.

Infographic

Mashed potato vs Wafer 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.
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%
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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.
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%
Wafer
7
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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

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
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1669.3%
Contains more ProteinProtein +300%
Contains more FatsFats +403.5%
Contains more CarbsCarbs +396.2%
Contains more OtherOther +58.7%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +575.7%
Contains more Poly. FatPolyunsaturated fat +209.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Wafer
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Wafer 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Mashed potato
21%
Wafer
Minerals Daily Need Coverage Score
15%
Mashed potato
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 36.93g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 274mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 3.664g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.