Mashed potato vs. Flour — In-Depth Nutrition Comparison
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Significant differences between mashed potato and flour
- The amount of vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, copper, and phosphorus in flour is higher than in mashed potato.
- Flour covers your daily vitamin B1 needs 64% more than mashed potato.
- Flour has 153 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while flour has 2mg.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of flour is 72.
Specific food types used in this comparison are Fast foods, potato, mashed and Wheat flour, white, all-purpose, enriched, bleached.
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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 CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +167.3% |
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more IronIron | +1396.8% |
| Contains more CopperCopper | +311.4% |
| Contains more ZincZinc | +218.2% |
| Contains more PhosphorusPhosphorus | +83.1% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +595.9% |
| Contains more SeleniumSelenium | +4137.5% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B6Vitamin B6 | +172.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1866.7% |
| Contains more CholineCholine | +28.8% |
| Contains more Vitamin B1Vitamin B1 | +5133.3% |
| Contains more Vitamin B2Vitamin B2 | +3193.3% |
| Contains more Vitamin B3Vitamin B3 | +446.7% |
| Contains more FolateFolate | +1933.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.015mg | 0.785mg | 64% |
| Selenium | 0.8µg | 33.9µg | 60% |
| Iron | 0.31mg | 4.64mg | 54% |
| Folate | 9µg | 183µg | 44% |
| Vitamin B2 | 0.015mg | 0.494mg | 37% |
| Vitamin B3 | 1.08mg | 5.904mg | 30% |
| Manganese | 0.098mg | 0.682mg | 25% |
| Carbs | 14.65g | 76.31g | 21% |
| Protein | 1.65g | 10.33g | 17% |
| Calories | 89kcal | 364kcal | 14% |
| Sodium | 306mg | 2mg | 13% |
| Copper | 0.035mg | 0.144mg | 12% |
| Vitamin B5 | 0.438mg | 9% | |
| Phosphorus | 59mg | 108mg | 7% |
| Polyunsaturated fat | 1.342g | 0.413g | 6% |
| Vitamin B6 | 0.12mg | 0.044mg | 6% |
| Fiber | 1.3g | 2.7g | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 0.3µg | 5% |
| Potassium | 286mg | 107mg | 5% |
| Zinc | 0.22mg | 0.7mg | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Fats | 2.82g | 0.98g | 3% |
| Saturated fat | 0.577g | 0.155g | 2% |
| Magnesium | 15mg | 22mg | 2% |
| Monounsaturated fat | 0.72g | 0.087g | 2% |
| Vitamin E | 0.42mg | 0.06mg | 2% |
| Choline | 13.4mg | 10.4mg | 1% |
| Net carbs | 13.35g | 73.61g | N/A |
| Calcium | 18mg | 15mg | 0% |
| Sugar | 0.5g | 0.27g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more FatsFats | +187.8% |
| Contains more WaterWater | +568% |
| Contains more OtherOther | +173.9% |
| Contains more ProteinProtein | +526.1% |
| Contains more CarbsCarbs | +420.9% |
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
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
| Contains more Mono. FatMonounsaturated fat | +727.6% |
| Contains more Poly. FatPolyunsaturated fat | +224.9% |
| Contains less Sat. FatSaturated fat | -73.1% |
