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Mustard vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between mustard and mashed potato

  • Mustard is higher than mashed potato in selenium, iron, manganese, vitamin B1, fiber, magnesium, and phosphorus.
  • Mustard covers your daily selenium needs 59% more than mashed potato.
  • Mustard contains 12 times more vitamin B1 than mashed potato. While mustard contains 0.177mg of vitamin B1, mashed potato contains only 0.015mg.
  • The amount of sodium in mashed potato is lower.
  • The glycemic index of mustard is lower.

Food varieties used in this article are Mustard, prepared, yellow and Fast foods, potato, mashed.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +220%
Contains more CalciumCalcium +250%
Contains more IronIron +419.4%
Contains more CopperCopper +111.4%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +83.1%
Contains more ManganeseManganese +330.6%
Contains more SeleniumSelenium +4087.5%
Contains more PotassiumPotassium +88.2%
Contains less SodiumSodium -72.3%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 B1Vitamin B1 +1080%
Contains more Vitamin B2Vitamin B2 +366.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +67.2%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B3Vitamin B3 +91.2%
Contains more Vitamin B6Vitamin B6 +71.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +321.4%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +126.7%
Contains more FatsFats +18.4%
Contains more OtherOther +167.5%
Contains more CarbsCarbs +151.3%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 -62.9%
Contains more Mono. FatMonounsaturated fat +203.1%
Contains more Poly. FatPolyunsaturated fat +73.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 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 SucroseSucrose +110%
Contains more GlucoseGlucose +135%
Contains more FructoseFructose +15%
Contains more StarchStarch +1790.6%
~equal in Lactose ~0g
~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.
Mustard Mashed potato
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Mashed potato DV% diff.
Selenium 33.5µg 0.8µg 59%
Sodium 1104mg 306mg 35%
Iron 1.61mg 0.31mg 16%
Vitamin B1 0.177mg 0.015mg 14%
Manganese 0.422mg 0.098mg 14%
Fiber 4g 1.3g 11%
Magnesium 48mg 15mg 8%
Phosphorus 108mg 59mg 7%
Vitamin B5 0.254mg 5%
Calcium 63mg 18mg 5%
Starch 0.64g 12.1g 5%
Vitamin B6 0.07mg 0.12mg 4%
Protein 3.74g 1.65g 4%
Vitamin B2 0.07mg 0.015mg 4%
Vitamin A 5µg 43µg 4%
Zinc 0.64mg 0.22mg 4%
Vitamin K 1.4µg 5.9µg 4%
Copper 0.074mg 0.035mg 4%
Potassium 152mg 286mg 4%
Monounsaturated fat 2.182g 0.72g 4%
Polyunsaturated fat 0.774g 1.342g 4%
Carbs 5.83g 14.65g 3%
Vitamin B3 0.565mg 1.08mg 3%
Vitamin B12 0µg 0.07µg 3%
Choline 22.4mg 13.4mg 2%
Saturated fat 0.214g 0.577g 2%
Folate 7µg 9µg 1%
Calories 60kcal 89kcal 1%
Fats 3.34g 2.82g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 1.83g 13.35g N/A
Sugar 0.92g 0.5g N/A
Vitamin E 0.36mg 0.42mg 0%
Trans fat 0.009g 0.105g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.373g 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.001g N/A
Omega-6 - Linoleic acid 0.358g 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard 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
10%
Mustard
9%
Mashed potato
Minerals Daily Need Coverage Score
60%
Mustard
15%
Mashed potato

Comparison summary

Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 0.363g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 798mg)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.