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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.74 g
Fats:
3.34 g
Carbs:
5.83 g
Water:
83.72 g
Other:
3.37 g
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
Saturated fat:
Sat. Fat
0.214 g
Monounsaturated fat:
Mono. Fat
2.182 g
Polyunsaturated fat:
Poly. Fat
0.774 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 | -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
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
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
10%
9%
Minerals Daily Need Coverage Score
60%
15%
Comparison summary
Which food is lower in Saturated fat?
Mustard is lower in Saturated fat (difference - 0.363g)
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 798mg)
Which food is cheaper?
Mashed potato is cheaper (difference - $2.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.