Mashed potato vs. Yogurt — In-Depth Nutrition Comparison
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A recap on the differences between mashed potato and yogurt
- Mashed potato is higher in vitamin B3, fiber, and polyunsaturated fat, yet yogurt is higher in vitamin B12, vitamin B2, selenium, phosphorus, and calcium.
- Yogurt covers your daily vitamin B12 needs 28% more than mashed potato.
- The amount of sodium in yogurt is lower.
- The glycemic index of yogurt is lower.
Food varieties used in this article are Fast foods, potato, mashed and Yogurt, Greek, plain, nonfat.
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 | +36.4% |
| Contains more PotassiumPotassium | +102.8% |
| Contains more IronIron | +342.9% |
| Contains more CopperCopper | +105.9% |
| Contains more ManganeseManganese | +988.9% |
| Contains more CalciumCalcium | +511.1% |
| Contains more ZincZinc | +136.4% |
| Contains more PhosphorusPhosphorus | +128.8% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +1112.5% |
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 | +4200% |
| Contains more Vitamin EVitamin E | +4100% |
| Contains more Vitamin B3Vitamin B3 | +419.2% |
| Contains more Vitamin B6Vitamin B6 | +90.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +53.3% |
| Contains more Vitamin B2Vitamin B2 | +1753.3% |
| Contains more Vitamin B12Vitamin B12 | +971.4% |
| Contains more CholineCholine | +12.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.07µg | 0.75µg | 28% |
| Vitamin B2 | 0.015mg | 0.278mg | 20% |
| Protein | 1.65g | 10.19g | 17% |
| Selenium | 0.8µg | 9.7µg | 16% |
| Sodium | 306mg | 36mg | 12% |
| Phosphorus | 59mg | 135mg | 11% |
| Polyunsaturated fat | 1.342g | 0.012g | 9% |
| Calcium | 18mg | 110mg | 9% |
| Vitamin B5 | 0.331mg | 7% | |
| Vitamin B3 | 1.08mg | 0.208mg | 5% |
| Vitamin A | 43µg | 1µg | 5% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Potassium | 286mg | 141mg | 4% |
| Manganese | 0.098mg | 0.009mg | 4% |
| Vitamin B6 | 0.12mg | 0.063mg | 4% |
| Fats | 2.82g | 0.39g | 4% |
| Carbs | 14.65g | 3.6g | 4% |
| Zinc | 0.22mg | 0.52mg | 3% |
| Iron | 0.31mg | 0.07mg | 3% |
| Vitamin E | 0.42mg | 0.01mg | 3% |
| Monounsaturated fat | 0.72g | 0.053g | 2% |
| Saturated fat | 0.577g | 0.117g | 2% |
| Calories | 89kcal | 59kcal | 2% |
| Copper | 0.035mg | 0.017mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B1 | 0.015mg | 0.023mg | 1% |
| Folate | 9µg | 7µg | 1% |
| Magnesium | 15mg | 11mg | 1% |
| Net carbs | 13.35g | 3.6g | N/A |
| Sugar | 0.5g | 3.24g | N/A |
| Trans fat | 0.105g | 0.006g | N/A |
| Choline | 13.4mg | 15.1mg | 0% |
| Fructose | 0.2g | 0g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | 0.001g | N/A |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.146g | 0.01g | 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:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
| Contains more FatsFats | +623.1% |
| Contains more CarbsCarbs | +306.9% |
| Contains more OtherOther | +75% |
| Contains more ProteinProtein | +517.6% |
~equal in
Water
~85.1g
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
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
| Contains more Mono. FatMonounsaturated fat | +1258.5% |
| Contains more Poly. FatPolyunsaturated fat | +11083.3% |
| Contains less Sat. FatSaturated fat | -79.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Maltose
~0g
