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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.

Infographic

Minestrone vs Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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 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.
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 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 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 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.
Minestrone Mashed potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Minestrone Mashed potato 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?

ok
ok
is better in case of low diet
Minestrone 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
5%
Minestrone
9%
Mashed potato
Minerals Daily Need Coverage Score
12%
Minestrone
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 0.347g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Mashed potato
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?
?
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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.