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  6. Mashed potato vs. Winter melon

Mashed potato vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between mashed potato and winter melon

  • Mashed potato has more potassium, vitamin B6, phosphorus, and polyunsaturated fat; however, winter melon has more vitamin C, vitamin B2, and fiber.
  • Winter melon's daily need coverage for vitamin C is 14% more.
  • Mashed potato has 48 times more potassium than winter melon. Mashed potato has 286mg of potassium, while winter melon has 6mg.
  • Winter melon is lower in sodium.

The food varieties used in the comparison are Fast foods, potato, mashed and Waxgourd, (chinese preserving melon), raw.

Infographic

Mashed potato vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +4666.7%
Contains more CopperCopper +52.2%
Contains more PhosphorusPhosphorus +210.5%
Contains more ManganeseManganese +69%
Contains more SeleniumSelenium +300%
Contains more IronIron +29%
Contains more ZincZinc +177.3%
Contains less SodiumSodium -63.7%
~equal in Calcium ~19mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +633.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Winter melon DV% diff.
Vitamin C 0mg 13mg 14%
Potassium 286mg 6mg 8%
Polyunsaturated fat 1.342g 0.087g 8%
Sodium 306mg 111mg 8%
Vitamin B2 0.015mg 0.11mg 7%
Vitamin B6 0.12mg 0.035mg 7%
Phosphorus 59mg 19mg 6%
Fiber 1.3g 2.9g 6%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Vitamin A 43µg 0µg 5%
Vitamin B3 1.08mg 0.4mg 4%
Zinc 0.22mg 0.61mg 4%
Carbs 14.65g 3g 4%
Fats 2.82g 0.2g 4%
Calories 89kcal 13kcal 4%
Saturated fat 0.577g 0.016g 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0.42mg 3%
Vitamin B5 0.133mg 3%
Protein 1.65g 0.4g 3%
Choline 13.4mg 2%
Monounsaturated fat 0.72g 0.037g 2%
Vitamin B1 0.015mg 0.04mg 2%
Manganese 0.098mg 0.058mg 2%
Selenium 0.8µg 0.2µg 1%
Iron 0.31mg 0.4mg 1%
Copper 0.035mg 0.023mg 1%
Folate 9µg 5µg 1%
Magnesium 15mg 10mg 1%
Net carbs 13.35g 0.1g N/A
Calcium 18mg 19mg 0%
Sugar 0.5g N/A
Trans fat 0.105g 0g N/A
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +312.5%
Contains more FatsFats +1310%
Contains more CarbsCarbs +388.3%
Contains more OtherOther +320%
Contains more WaterWater +20.7%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +1845.9%
Contains more Poly. FatPolyunsaturated fat +1442.5%
Contains less Sat. FatSaturated fat -97.2%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.