Mashed potato vs. Whey — In-Depth Nutrition Comparison
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Summary of differences between mashed potato and whey
- Mashed potato has more vitamin B6, vitamin B3, and fiber; however, whey is higher in vitamin B2 and vitamin B12.
- Whey covers your daily need for vitamin B2, 11% more than mashed potato.
- Whey has less sodium.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Fast foods, potato, mashed and Whey, sweet, fluid.
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 | +87.5% |
| Contains more PotassiumPotassium | +77.6% |
| Contains more IronIron | +416.7% |
| Contains more CopperCopper | +775% |
| Contains more ZincZinc | +69.2% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains more ManganeseManganese | +9700% |
| Contains more CalciumCalcium | +161.1% |
| Contains less SodiumSodium | -82.4% |
| Contains more SeleniumSelenium | +137.5% |
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 | +1333.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1359.5% |
| Contains more Vitamin B6Vitamin B6 | +287.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +140% |
| Contains more Vitamin B2Vitamin B2 | +953.3% |
| Contains more Vitamin B12Vitamin B12 | +300% |
| Contains more CholineCholine | +19.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 306mg | 54mg | 11% |
| Vitamin B2 | 0.015mg | 0.158mg | 11% |
| Polyunsaturated fat | 1.342g | 0.011g | 9% |
| Vitamin B12 | 0.07µg | 0.28µg | 9% |
| Vitamin B5 | 0.383mg | 8% | |
| Vitamin B6 | 0.12mg | 0.031mg | 7% |
| Vitamin B3 | 1.08mg | 0.074mg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 0µg | 5% |
| Fiber | 1.3g | 0g | 5% |
| Fats | 2.82g | 0.36g | 4% |
| Potassium | 286mg | 161mg | 4% |
| Manganese | 0.098mg | 0.001mg | 4% |
| Vitamin A | 43µg | 3µg | 4% |
| Vitamin E | 0.42mg | 0mg | 3% |
| Calories | 89kcal | 27kcal | 3% |
| Copper | 0.035mg | 0.004mg | 3% |
| Iron | 0.31mg | 0.06mg | 3% |
| Carbs | 14.65g | 5.14g | 3% |
| Calcium | 18mg | 47mg | 3% |
| Phosphorus | 59mg | 46mg | 2% |
| Protein | 1.65g | 0.85g | 2% |
| Saturated fat | 0.577g | 0.23g | 2% |
| Folate | 9µg | 1µg | 2% |
| Monounsaturated fat | 0.72g | 0.1g | 2% |
| Magnesium | 15mg | 8mg | 2% |
| Vitamin B1 | 0.015mg | 0.036mg | 2% |
| Selenium | 0.8µg | 1.9µg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Zinc | 0.22mg | 0.13mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 13.35g | 5.14g | N/A |
| Sugar | 0.5g | 5.14g | N/A |
| Trans fat | 0.105g | N/A | |
| Choline | 13.4mg | 16mg | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.047mg | 0% | |
| Leucine | 0.078mg | 0% | |
| Lysine | 0.068mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.046mg | 0% | |
| Histidine | 0.016mg | 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:
0.85 g
Fats:
0.36 g
Carbs:
5.14 g
Water:
93.12 g
Other:
0.53 g
| Contains more ProteinProtein | +94.1% |
| Contains more FatsFats | +683.3% |
| Contains more CarbsCarbs | +185% |
| Contains more OtherOther | +137.7% |
| Contains more WaterWater | +17% |
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
0.23 g
Monounsaturated fat:
Mono. Fat
0.1 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +620% |
| Contains more Poly. FatPolyunsaturated fat | +12100% |
| Contains less Sat. FatSaturated fat | -60.1% |
