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  6. Mashed potato vs. Watercress

Mashed potato vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between mashed potato and watercress

  • Mashed potato has more vitamin B3; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, manganese, and vitamin B1.
  • Watercress covers your daily vitamin K needs 203% more than mashed potato.
  • Watercress has 7 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while watercress has 41mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Fast foods, potato, mashed and Watercress, raw.

Infographic

Mashed potato vs Watercress infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +55%
Contains more ZincZinc +100%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +15.4%
Contains more CopperCopper +120%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +149%
Contains more SeleniumSelenium +12.5%
~equal in Phosphorus ~60mg

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +272.1%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin KVitamin K +4137.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Mashed potato Watercress DV% diff.
Vitamin K 5.9µg 250µg 203%
Vitamin C 0mg 43mg 48%
Vitamin A 43µg 160µg 13%
Sodium 306mg 41mg 12%
Calcium 18mg 120mg 10%
Polyunsaturated fat 1.342g 0.035g 9%
Vitamin B2 0.015mg 0.12mg 8%
Vitamin B5 0.31mg 6%
Vitamin B3 1.08mg 0.2mg 6%
Vitamin B1 0.015mg 0.09mg 6%
Manganese 0.098mg 0.244mg 6%
Starch 12.1g 5%
Copper 0.035mg 0.077mg 5%
Vitamin E 0.42mg 1mg 4%
Calories 89kcal 11kcal 4%
Carbs 14.65g 1.29g 4%
Fats 2.82g 0.1g 4%
Fiber 1.3g 0.5g 3%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0.027g 3%
Monounsaturated fat 0.72g 0.008g 2%
Choline 13.4mg 9mg 1%
Iron 0.31mg 0.2mg 1%
Potassium 286mg 330mg 1%
Magnesium 15mg 21mg 1%
Protein 1.65g 2.3g 1%
Vitamin B6 0.12mg 0.129mg 1%
Zinc 0.22mg 0.11mg 1%
Net carbs 13.35g 0.79g N/A
Sugar 0.5g 0.2g N/A
Phosphorus 59mg 60mg 0%
Selenium 0.8µg 0.9µg 0%
Trans fat 0.105g 0g N/A
Folate 9µg 9µg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +2720%
Contains more CarbsCarbs +1035.7%
Contains more ProteinProtein +39.4%
Contains more WaterWater +19.5%
~equal in Other ~1.2g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +8900%
Contains more Poly. FatPolyunsaturated fat +3734.3%
Contains less Sat. FatSaturated fat -95.3%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.