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  6. Millet raw vs. Mashed potato

Millet raw vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between millet raw and mashed potato

  • The amount of copper, manganese, vitamin B1, iron, phosphorus, fiber, magnesium, vitamin B3, vitamin B2, and vitamin B6 in millet raw is higher than in mashed potato.
  • Millet raw covers your daily copper needs 79% more than mashed potato.
  • Mashed potato has 28 times less vitamin B1 than millet raw. Millet raw has 0.421mg of vitamin B1, while mashed potato has 0.015mg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of millet raw is 71.

Specific food types used in this comparison are Millet, raw and Fast foods, potato, mashed.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 MagnesiumMagnesium +660%
Contains more IronIron +871%
Contains more CopperCopper +2042.9%
Contains more ZincZinc +663.6%
Contains more PhosphorusPhosphorus +383.1%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1565.3%
Contains more SeleniumSelenium +237.5%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +46.7%

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.
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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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 B1Vitamin B1 +2706.7%
Contains more Vitamin B2Vitamin B2 +1833.3%
Contains more Vitamin B3Vitamin B3 +337%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +220%
Contains more FolateFolate +844.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +740%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +555.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Mashed potato DV% diff.
Copper 0.75mg 0.035mg 79%
Manganese 1.632mg 0.098mg 67%
Iron 3.01mg 0.31mg 34%
Vitamin B1 0.421mg 0.015mg 34%
Phosphorus 285mg 59mg 32%
Fiber 8.5g 1.3g 29%
Magnesium 114mg 15mg 24%
Vitamin B3 4.72mg 1.08mg 23%
Vitamin B2 0.29mg 0.015mg 21%
Vitamin B6 0.384mg 0.12mg 20%
Folate 85µg 9µg 19%
Protein 11.02g 1.65g 19%
Carbs 72.85g 14.65g 19%
Vitamin B5 0.848mg 17%
Calories 378kcal 89kcal 14%
Sodium 5mg 306mg 13%
Zinc 1.68mg 0.22mg 13%
Polyunsaturated fat 2.134g 1.342g 5%
Vitamin A 0µg 43µg 5%
Starch 12.1g 5%
Vitamin K 0.9µg 5.9µg 4%
Selenium 2.7µg 0.8µg 3%
Potassium 195mg 286mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0.05mg 0.42mg 2%
Fats 4.22g 2.82g 2%
Choline 13.4mg 2%
Saturated fat 0.723g 0.577g 1%
Calcium 8mg 18mg 1%
Net carbs 64.35g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Monounsaturated fat 0.773g 0.72g 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +567.9%
Contains more FatsFats +49.6%
Contains more CarbsCarbs +397.3%
Contains more OtherOther +157.1%
Contains more WaterWater +818.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 Poly. FatPolyunsaturated fat +59%
Contains less Sat. FatSaturated fat -20.2%
~equal in Monounsaturated fat ~0.72g

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.