Minestrone vs. Mashed potato — In-Depth Nutrition Comparison
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How are minestrone and mashed potato different?
- Minestrone is higher in vitamin A; however, mashed potato is richer in vitamin B6, phosphorus, and polyunsaturated fat.
- Daily need coverage for vitamin A for minestrone is 16% higher.
- Minestrone has a lower glycemic index (47) than mashed potato (87).
Soup, minestrone, canned, prepared with equal volume water and Fast foods, potato, mashed are the varieties used in this article.
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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 IronIron | +22.6% |
| Contains more CopperCopper | +45.7% |
| Contains more ZincZinc | +40.9% |
| Contains less SodiumSodium | -17% |
| Contains more ManganeseManganese | +55.1% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +120% |
| Contains more PhosphorusPhosphorus | +156.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +14% |
| Contains more Vitamin B1Vitamin B1 | +46.7% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +176.2% |
| Contains more Vitamin B6Vitamin B6 | +192.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.77 g
Fats:
1.04 g
Carbs:
4.66 g
Water:
91.33 g
Other:
1.2 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more WaterWater | +14.7% |
| Contains more FatsFats | +171.2% |
| Contains more CarbsCarbs | +214.4% |
~equal in
Protein
~1.65g
~equal in
Other
~1.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.46 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -60.1% |
| Contains more Mono. FatMonounsaturated fat | +148.3% |
| Contains more Poly. FatPolyunsaturated fat | +191.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.46g | 1.342g | 6% |
| Vitamin B6 | 0.041mg | 0.12mg | 6% |
| Vitamin K | 5.9µg | 5% | |
| Phosphorus | 23mg | 59mg | 5% |
| Potassium | 130mg | 286mg | 5% |
| Starch | 12.1g | 5% | |
| Fiber | 0.4g | 1.3g | 4% |
| Vitamin B3 | 0.391mg | 1.08mg | 4% |
| Calories | 34kcal | 89kcal | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B5 | 0.14mg | 3% | |
| Magnesium | 3mg | 15mg | 3% |
| Carbs | 4.66g | 14.65g | 3% |
| Fats | 1.04g | 2.82g | 3% |
| Choline | 13.4mg | 2% | |
| Folate | 15µg | 9µg | 2% |
| Saturated fat | 0.23g | 0.577g | 2% |
| Manganese | 0.152mg | 0.098mg | 2% |
| Copper | 0.051mg | 0.035mg | 2% |
| Sodium | 254mg | 306mg | 2% |
| Vitamin A | 49µg | 43µg | 1% |
| Selenium | 0.8µg | 1% | |
| Iron | 0.38mg | 0.31mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Zinc | 0.31mg | 0.22mg | 1% |
| Monounsaturated fat | 0.29g | 0.72g | 1% |
| Vitamin B1 | 0.022mg | 0.015mg | 1% |
| Protein | 1.77g | 1.65g | 0% |
| Net carbs | 4.26g | 13.35g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Calcium | 14mg | 18mg | 0% |
| Sugar | 0.5g | N/A | |
| Vitamin B2 | 0.018mg | 0.015mg | 0% |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.054mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.076mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.064mg | 0% | |
| Valine | 0.074mg | 0% | |
| Histidine | 0.03mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
9%
Minerals Daily Need Coverage Score
12%
15%
Comparison summary
Which food is lower in Sugar?
Minestrone is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Minestrone contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Minestrone is lower in Saturated fat (difference - 0.347g)
Which food is lower in glycemic index?
Minestrone is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 1mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.