Mashed potato vs. Zucchini — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and zucchini?
- Mashed potato is richer in polyunsaturated fat, while zucchini is higher in vitamin C and vitamin B2.
- Zucchini's daily need coverage for vitamin C is 20% higher.
- Zucchini has 38 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while zucchini has 8mg.
- Mashed potato has a higher glycemic index (87) than zucchini (15).
We used Fast foods, potato, mashed and Squash, summer, zucchini, includes skin, raw types in this comparison.
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 CalciumCalcium | +12.5% |
| Contains more PhosphorusPhosphorus | +55.3% |
| Contains more SeleniumSelenium | +300% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more IronIron | +19.4% |
| Contains more CopperCopper | +51.4% |
| Contains more ZincZinc | +45.5% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +80.6% |
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 | +330% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B3Vitamin B3 | +139.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +37.2% |
| Contains more CholineCholine | +41.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +526.7% |
| Contains more Vitamin B6Vitamin B6 | +35.8% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 17.9mg | 20% |
| Sodium | 306mg | 8mg | 13% |
| Polyunsaturated fat | 1.342g | 0.091g | 8% |
| Vitamin B2 | 0.015mg | 0.094mg | 6% |
| Starch | 12.1g | 0g | 5% |
| Calories | 89kcal | 17kcal | 4% |
| Folate | 9µg | 24µg | 4% |
| Vitamin B3 | 1.08mg | 0.451mg | 4% |
| Vitamin A | 43µg | 10µg | 4% |
| Vitamin B5 | 0.204mg | 4% | |
| Fats | 2.82g | 0.32g | 4% |
| Carbs | 14.65g | 3.11g | 4% |
| Vitamin B6 | 0.12mg | 0.163mg | 3% |
| Phosphorus | 59mg | 38mg | 3% |
| Manganese | 0.098mg | 0.177mg | 3% |
| Vitamin B1 | 0.015mg | 0.045mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Copper | 0.035mg | 0.053mg | 2% |
| Monounsaturated fat | 0.72g | 0.011g | 2% |
| Saturated fat | 0.577g | 0.084g | 2% |
| Vitamin E | 0.42mg | 0.12mg | 2% |
| Choline | 13.4mg | 9.5mg | 1% |
| Fiber | 1.3g | 1g | 1% |
| Vitamin K | 5.9µg | 4.3µg | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Protein | 1.65g | 1.21g | 1% |
| Fructose | 0.2g | 1.38g | 1% |
| Selenium | 0.8µg | 0.2µg | 1% |
| Potassium | 286mg | 261mg | 1% |
| Iron | 0.31mg | 0.37mg | 1% |
| Zinc | 0.22mg | 0.32mg | 1% |
| Net carbs | 13.35g | 2.11g | N/A |
| Calcium | 18mg | 16mg | 0% |
| Sugar | 0.5g | 2.5g | N/A |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.044mg | 0% | |
| Leucine | 0.071mg | 0% | |
| Lysine | 0.067mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.054mg | 0% | |
| Histidine | 0.026mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | 0.061g | 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 | 0.03g | 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:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
| Contains more ProteinProtein | +36.4% |
| Contains more FatsFats | +781.3% |
| Contains more CarbsCarbs | +371.1% |
| Contains more OtherOther | +121.1% |
| Contains more WaterWater | +19.1% |
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
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
| Contains more Mono. FatMonounsaturated fat | +6445.5% |
| Contains more Poly. FatPolyunsaturated fat | +1374.7% |
| Contains less Sat. FatSaturated fat | -85.4% |
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:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +100% |
| Contains more GlucoseGlucose | +435% |
| Contains more FructoseFructose | +590% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
