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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

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 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

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 48% 10% 5% 1.5% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
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 CholineCholine +12.6%
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%
Vitamin B6 0.12mg 0.233mg 9%
Calcium 18mg 105mg 9%
Polyunsaturated fat 1.342g 0.122g 8%
Selenium 0.8µg 3.9µg 6%
Zinc 0.22mg 0.89mg 6%
Vitamin B1 0.015mg 0.07mg 5%
Starch 12.1g 5%
Phosphorus 59mg 93mg 5%
Vitamin K 5.9µg 1.7µg 4%
Manganese 0.098mg 4%
Protein 1.65g 3.36g 3%
Potassium 286mg 189mg 3%
Fats 2.82g 1.01g 3%
Vitamin B3 1.08mg 0.714mg 2%
Copper 0.035mg 0.054mg 2%
Iron 0.31mg 0.49mg 2%
Vitamin E 0.42mg 0.25mg 1%
Vitamin A 43µg 30µg 1%
Fiber 1.3g 1.1g 1%
Vitamin D 0IU 4IU 1%
Cholesterol 0mg 3mg 1%
Monounsaturated fat 0.72g 0.307g 1%
Vitamin D 0µg 0.1µg 1%
Calories 89kcal 84kcal 0%
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 - 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
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 OtherOther +59.5%
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.