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  6. Mashed potato vs. Yogurt parfait

Mashed potato vs. Yogurt parfait — In-Depth Nutrition Comparison

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Important differences between mashed potato and yogurt parfait

  • Mashed potato has less vitamin B12, vitamin C, vitamin B2, folate, calcium, vitamin B6, zinc, and selenium.
  • Yogurt parfait's daily need coverage for vitamin B12 is 34% more.
  • Mashed potato has 6 times more sodium than yogurt parfait. Mashed potato has 306mg of sodium, while yogurt parfait has 49mg.

The food varieties used in the comparison are Fast foods, potato, mashed and Yogurt parfait, lowfat, with fruit, and granola.

Infographic

Mashed potato vs Yogurt parfait infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 12% 32% 17% 18% 18% 24% 40% 6.4% 0% 21%
Contains more PotassiumPotassium +51.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +13.3%
Contains more CalciumCalcium +483.3%
Contains more IronIron +58.1%
Contains more CopperCopper +54.3%
Contains more ZincZinc +304.5%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -84%
Contains more SeleniumSelenium +387.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 14% 8.4% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 48% 1.5% 10% 5% 18% 40% 13% 0% 54% 110% 4.3% 38%
Contains more Vitamin AVitamin A +43.3%
Contains more Vitamin EVitamin E +68%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin KVitamin K +247.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +1053.3%
Contains more Vitamin B6Vitamin B6 +94.2%
Contains more Vitamin B12Vitamin B12 +1157.1%
Contains more FolateFolate +466.7%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Mashed potato Yogurt parfait DV% diff.
Vitamin B12 0.07µg 0.88µg 34%
Vitamin C 0mg 14.3mg 16%
Vitamin B2 0.015mg 0.173mg 12%
Sodium 306mg 49mg 11%
Folate 9µg 51µg 11%
Omega-3 (ALA) 0.174g 11%
Calcium 18mg 105mg 9%
Vitamin B6 0.12mg 0.233mg 9%
Polyunsaturated fat 1.342g 0.122g 8%
Omega-6 (Linoleic acid) 1.146g 7%
Zinc 0.22mg 0.89mg 6%
Selenium 0.8µg 3.9µg 6%
Starch 12.1g 5%
Phosphorus 59mg 93mg 5%
Vitamin B1 0.015mg 0.07mg 5%
Manganese 0.098mg 4%
Vitamin K 5.9µg 1.7µg 4%
Protein 1.65g 3.36g 3%
Fats 2.82g 1.01g 3%
Potassium 286mg 189mg 3%
Iron 0.31mg 0.49mg 2%
Copper 0.035mg 0.054mg 2%
Vitamin B3 1.08mg 0.714mg 2%
Cholesterol 0mg 3mg 1%
Vitamin D* 0 IU 4 IU 1%
Vitamin D 0µg 0.1µg 1%
Fiber 1.3g 1.1g 1%
Vitamin A 43µg 30µg 1%
Vitamin E 0.42mg 0.25mg 1%
Monounsaturated fat 0.72g 0.307g 1%
Calories 89kcal 84kcal 0%
Protein per 100 calories 1.9g 4g N/A
Calories per 10 g protein 539kcal 250kcal N/A
Weight per 100 calories 112g 119g N/A
Unsaturated / Saturated Fat ratio 3.6 0.82 N/A
Net carbs 13.35g 14.76g N/A
Carbs 14.65g 15.86g 0%
Magnesium 15mg 17mg 0%
Sugar 0.5g 11.68g N/A
Trans fat 0.105g 0g N/A
Choline 13.4mg 11.9mg 0%
Saturated fat 0.577g 0.525g 0%
Fructose 0.2g 0%
Omega-3 (EPA) 0.001g 0g N/A
Omega-3 (DPA) 0.001g 0g N/A
Omega-6 (Eicosadienoic acid) 0.001g 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% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 g
Contains more FatsFats +179.2%
Contains more ProteinProtein +103.6%
~equal in Carbs ~15.86g
~equal in Water ~78.98g

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
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 g
Contains more Mono. FatMonounsaturated fat +134.5%
Contains more Poly. FatPolyunsaturated fat +1000%
~equal in Saturated fat ~0.525g

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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. Yogurt parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/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.