Mashed potato vs. Walnut — In-Depth Nutrition Comparison
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The main differences between mashed potato and walnut
- Walnut is richer than mashed potato in copper, manganese, phosphorus, magnesium, iron, vitamin B6, vitamin B1, zinc, and folate.
- Daily need coverage for copper for walnut is 172% higher.
- Mashed potato contains less saturated fat.
- Walnut has a lower glycemic index than mashed potato.
Food types used in this article are Fast foods, potato, mashed and Nuts, walnuts, english.
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 MagnesiumMagnesium | +953.3% |
| Contains more CalciumCalcium | +444.4% |
| Contains more PotassiumPotassium | +54.2% |
| Contains more IronIron | +838.7% |
| Contains more CopperCopper | +4431.4% |
| Contains more ZincZinc | +1304.5% |
| Contains more PhosphorusPhosphorus | +486.4% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +3383.7% |
| Contains more SeleniumSelenium | +512.5% |
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.
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +118.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +2173.3% |
| Contains more Vitamin B2Vitamin B2 | +900% |
| Contains more Vitamin B6Vitamin B6 | +347.5% |
| Contains more FolateFolate | +988.9% |
| Contains more CholineCholine | +192.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.342g | 47.174g | 306% |
| Copper | 0.035mg | 1.586mg | 172% |
| Manganese | 0.098mg | 3.414mg | 144% |
| Fats | 2.82g | 65.21g | 96% |
| Phosphorus | 59mg | 346mg | 41% |
| Magnesium | 15mg | 158mg | 34% |
| Iron | 0.31mg | 2.91mg | 33% |
| Vitamin B6 | 0.12mg | 0.537mg | 32% |
| Calories | 89kcal | 654kcal | 28% |
| Protein | 1.65g | 15.23g | 27% |
| Vitamin B1 | 0.015mg | 0.341mg | 27% |
| Zinc | 0.22mg | 3.09mg | 26% |
| Saturated fat | 0.577g | 6.126g | 25% |
| Folate | 9µg | 98µg | 22% |
| Fiber | 1.3g | 6.7g | 22% |
| Monounsaturated fat | 0.72g | 8.933g | 21% |
| Sodium | 306mg | 2mg | 13% |
| Vitamin B5 | 0.57mg | 11% | |
| Vitamin B2 | 0.015mg | 0.15mg | 10% |
| Calcium | 18mg | 98mg | 8% |
| Selenium | 0.8µg | 4.9µg | 7% |
| Starch | 12.1g | 0.06g | 5% |
| Vitamin A | 43µg | 1µg | 5% |
| Choline | 13.4mg | 39.2mg | 5% |
| Potassium | 286mg | 441mg | 5% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin K | 5.9µg | 2.7µg | 3% |
| Vitamin E | 0.42mg | 0.7mg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Carbs | 14.65g | 13.71g | 0% |
| Net carbs | 13.35g | 7.01g | N/A |
| Sugar | 0.5g | 2.61g | N/A |
| Vitamin B3 | 1.08mg | 1.125mg | 0% |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.2g | 0.09g | 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 | 0g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more WaterWater | +1856.3% |
| Contains more ProteinProtein | +823% |
| Contains more FatsFats | +2212.4% |
| Contains more OtherOther | +41.3% |
~equal in
Carbs
~13.71g
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
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -90.6% |
| Contains more Mono. FatMonounsaturated fat | +1140.7% |
| Contains more Poly. FatPolyunsaturated fat | +3415.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +20066.7% |
| Contains more GlucoseGlucose | +150% |
| Contains more FructoseFructose | +122.2% |
| Contains more SucroseSucrose | +2330% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
