Mashed potato vs. Welsh onion — In-Depth Nutrition Comparison
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Important differences between mashed potato and welsh onion
- Mashed potato has less vitamin K, vitamin C, vitamin A, iron, and vitamin B2.
- Welsh onion's daily need coverage for vitamin K is 156% more.
- Mashed potato has 18 times more sodium than welsh onion. Mashed potato has 306mg of sodium, while welsh onion has 17mg.
- Mashed potato has a higher glycemic index than welsh onion.
The food varieties used in the comparison are Fast foods, potato, mashed and Onions, welsh, raw.
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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 PotassiumPotassium | +34.9% |
| Contains more PhosphorusPhosphorus | +20.4% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more IronIron | +293.5% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +136.4% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +39.8% |
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 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +170% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +152.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +21.4% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +500% |
| Contains more Vitamin KVitamin K | +3178% |
| Contains more FolateFolate | +77.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.9µg | 193.4µg | 156% |
| Vitamin C | 0mg | 27mg | 30% |
| Sodium | 306mg | 17mg | 13% |
| Iron | 0.31mg | 1.22mg | 11% |
| Polyunsaturated fat | 1.342g | 0.156g | 8% |
| Vitamin B2 | 0.015mg | 0.09mg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin A | 43µg | 5% | |
| Fats | 2.82g | 0.4g | 4% |
| Vitamin B6 | 0.12mg | 0.072mg | 4% |
| Vitamin B3 | 1.08mg | 0.4mg | 4% |
| Fiber | 1.3g | 2.4g | 4% |
| Copper | 0.035mg | 0.07mg | 4% |
| Calories | 89kcal | 34kcal | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin B1 | 0.015mg | 0.05mg | 3% |
| Vitamin B5 | 0.169mg | 3% | |
| Carbs | 14.65g | 6.5g | 3% |
| Zinc | 0.22mg | 0.52mg | 3% |
| Manganese | 0.098mg | 0.137mg | 2% |
| Monounsaturated fat | 0.72g | 0.056g | 2% |
| Potassium | 286mg | 212mg | 2% |
| Saturated fat | 0.577g | 0.067g | 2% |
| Magnesium | 15mg | 23mg | 2% |
| Folate | 9µg | 16µg | 2% |
| Phosphorus | 59mg | 49mg | 1% |
| Choline | 13.4mg | 5.3mg | 1% |
| Vitamin E | 0.42mg | 0.51mg | 1% |
| Protein | 1.65g | 1.9g | 1% |
| Net carbs | 13.35g | 4.1g | N/A |
| Calcium | 18mg | 18mg | 0% |
| Sugar | 0.5g | 2.18g | N/A |
| Selenium | 0.8µg | 0.6µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.074mg | 0% | |
| Isoleucine | 0.081mg | 0% | |
| Leucine | 0.113mg | 0% | |
| Lysine | 0.095mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.061mg | 0% | |
| Valine | 0.084mg | 0% | |
| Histidine | 0.033mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
| Contains more FatsFats | +605% |
| Contains more CarbsCarbs | +125.4% |
| Contains more OtherOther | +80% |
| Contains more ProteinProtein | +15.2% |
| Contains more WaterWater | +13.7% |
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
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
| Contains more Mono. FatMonounsaturated fat | +1185.7% |
| Contains more Poly. FatPolyunsaturated fat | +760.3% |
| Contains less Sat. FatSaturated fat | -88.4% |
