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Muffin vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between muffin and mashed potato

  • Mashed potato has less vitamin K, manganese, choline, selenium, vitamin B1, phosphorus, iron, and vitamin B2 than muffin.
  • Muffin covers your daily need for vitamin K, 28% more than mashed potato.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Muffins, blueberry, commercially prepared (Includes mini-muffins) and Fast foods, potato, mashed.

Infographic

Muffin 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.
Muffin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
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 +144.4%
Contains more IronIron +319.4%
Contains more CopperCopper +71.4%
Contains more ZincZinc +68.2%
Contains more PhosphorusPhosphorus +147.5%
Contains more ManganeseManganese +358.2%
Contains more SeleniumSelenium +925%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +136.4%
~equal in Sodium ~306mg

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.
Muffin
11
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
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 EVitamin E +288.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1020%
Contains more Vitamin B2Vitamin B2 +986.7%
Contains more Vitamin B3Vitamin B3 +31.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +128.6%
Contains more Vitamin KVitamin K +564.4%
Contains more FolateFolate +433.3%
Contains more CholineCholine +590.3%
Contains more Vitamin AVitamin A +104.8%
Contains more Vitamin B6Vitamin B6 +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 +172.1%
Contains more FatsFats +469.9%
Contains more CarbsCarbs +261.8%
Contains more OtherOther +17.5%
Contains more WaterWater +219%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 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 +569.7%
Contains more Poly. FatPolyunsaturated fat +503.8%
Contains less Sat. FatSaturated fat -79.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Muffin
6
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 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 StarchStarch +34.8%
Contains more SucroseSucrose +27910%
Contains more GlucoseGlucose +515%
Contains more FructoseFructose +505%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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.
Muffin Mashed potato
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Muffin Mashed potato DV% diff.
Polyunsaturated fat 8.103g 1.342g 45%
Vitamin K 39.2µg 5.9µg 28%
Fats 16.07g 2.82g 20%
Manganese 0.449mg 0.098mg 15%
Calories 375kcal 89kcal 14%
Choline 92.5mg 13.4mg 14%
Carbs 53g 14.65g 13%
Vitamin B1 0.168mg 0.015mg 13%
Selenium 8.2µg 0.8µg 13%
Phosphorus 146mg 59mg 12%
Iron 1.3mg 0.31mg 12%
Vitamin B2 0.163mg 0.015mg 11%
Monounsaturated fat 4.822g 0.72g 10%
Cholesterol 30mg 0mg 10%
Saturated fat 2.844g 0.577g 10%
Folate 48µg 9µg 10%
Vitamin B5 0.47mg 9%
Vitamin E 1.63mg 0.42mg 8%
Protein 4.49g 1.65g 6%
Vitamin B6 0.04mg 0.12mg 6%
Potassium 121mg 286mg 5%
Vitamin B12 0.16µg 0.07µg 4%
Calcium 44mg 18mg 3%
Copper 0.06mg 0.035mg 3%
Starch 16.31g 12.1g 2%
Vitamin A 21µg 43µg 2%
Vitamin B3 1.418mg 1.08mg 2%
Fructose 1.21g 0.2g 1%
Sodium 336mg 306mg 1%
Vitamin D 4IU 0IU 1%
Magnesium 10mg 15mg 1%
Vitamin C 0.9mg 0mg 1%
Vitamin D 0.1µg 0µg 1%
Fiber 1.1g 1.3g 1%
Zinc 0.37mg 0.22mg 1%
Net carbs 51.9g 13.35g N/A
Sugar 31.47g 0.5g N/A
Trans fat 0.2g 0.105g N/A
Tryptophan 0.066mg 0%
Threonine 0.181mg 0%
Isoleucine 0.224mg 0%
Leucine 0.421mg 0%
Lysine 0.199mg 0%
Methionine 0.115mg 0%
Phenylalanine 0.277mg 0%
Valine 0.257mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.008g 0g N/A
Omega-3 - ALA 1.022g 0.174g N/A
Omega-3 - DPA 0.001g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.001g N/A
Omega-6 - Linoleic acid 6.911g 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin 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
30%
Muffin
9%
Mashed potato
Minerals Daily Need Coverage Score
32%
Muffin
15%
Mashed potato

Comparison summary

Which food is richer in minerals?
Muffin
Muffin is relatively richer in minerals
Which food is lower in glycemic index?
Muffin
Muffin is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 30.97g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 2.267g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.