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Milk vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between milk and mashed potato

  • Milk has more vitamin B12, vitamin B2, calcium, vitamin D, and phosphorus, while mashed potato has more vitamin B6, vitamin B3, and fiber.
  • Milk's daily need coverage for vitamin B12 is 17% higher.
  • The amount of sodium in milk is lower.
  • Milk has a lower glycemic index. The glycemic index of milk is 31, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fast foods, potato, mashed.

Infographic

Milk vs Mashed potato 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.
Milk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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%
Contains more CalciumCalcium +594.4%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +61%
Contains less SodiumSodium -85.6%
Contains more SeleniumSelenium +312.5%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +90.7%
Contains more IronIron +933.3%
Contains more CopperCopper +250%
Contains more ManganeseManganese +3166.7%

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.
Milk
7
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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%
Contains more Vitamin AVitamin A +34.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +1133.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +571.4%
Contains more CholineCholine +32.1%
Contains more Vitamin EVitamin E +4100%
Contains more Vitamin B3Vitamin B3 +1061.3%
Contains more Vitamin B6Vitamin B6 +224.3%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +104.2%
Contains more WaterWater +12.9%
Contains more FatsFats +190.7%
Contains more CarbsCarbs +193.6%
Contains more OtherOther +68%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
0
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +159.9%
Contains more Poly. FatPolyunsaturated fat +3734.3%
~equal in Saturated fat ~0.577g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
96%
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
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Mashed potato
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Milk Mashed potato DV% diff.
Vitamin B12 0.47µg 0.07µg 17%
Vitamin B2 0.185mg 0.015mg 13%
Calcium 125mg 18mg 11%
Sodium 44mg 306mg 11%
Polyunsaturated fat 0.035g 1.342g 9%
Vitamin B5 0.361mg 7%
Vitamin B3 0.093mg 1.08mg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin B6 0.037mg 0.12mg 6%
Vitamin D 48IU 0IU 6%
Fiber 0g 1.3g 5%
Vitamin K 0.1µg 5.9µg 5%
Starch 12.1g 5%
Phosphorus 95mg 59mg 5%
Selenium 3.3µg 0.8µg 5%
Potassium 150mg 286mg 4%
Iron 0.03mg 0.31mg 4%
Manganese 0.003mg 0.098mg 4%
Copper 0.01mg 0.035mg 3%
Carbs 4.99g 14.65g 3%
Protein 3.37g 1.65g 3%
Vitamin E 0.01mg 0.42mg 3%
Fats 0.97g 2.82g 3%
Calories 42kcal 89kcal 2%
Vitamin A 58µg 43µg 2%
Zinc 0.42mg 0.22mg 2%
Cholesterol 5mg 0mg 2%
Magnesium 11mg 15mg 1%
Folate 5µg 9µg 1%
Choline 17.7mg 13.4mg 1%
Monounsaturated fat 0.277g 0.72g 1%
Net carbs 4.99g 13.35g N/A
Sugar 5.2g 0.5g N/A
Vitamin B1 0.02mg 0.015mg 0%
Trans fat 0.105g N/A
Saturated fat 0.633g 0.577g 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Fructose 0g 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.004g 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.027g 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Milk
9%
Mashed potato
Minerals Daily Need Coverage Score
14%
Milk
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 262mg)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 4.7g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.056g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.