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Hazelnut vs. Mashed potato — In-Depth Nutrition Comparison

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How are hazelnut and mashed potato different?

  • Hazelnut has more manganese, copper, vitamin E, iron, vitamin B1, magnesium, vitamin B6, fiber, phosphorus, and folate than mashed potato.
  • Daily need coverage for manganese for hazelnut is 264% higher.
  • Hazelnut contains 49 times more copper than mashed potato. While hazelnut contains 1.725mg of copper, mashed potato contains only 0.035mg.
  • Hazelnut has a lower glycemic index (15) than mashed potato (87).

Nuts, hazelnuts or filberts and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +986.7%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +137.8%
Contains more IronIron +1416.1%
Contains more CopperCopper +4828.6%
Contains more ZincZinc +1013.6%
Contains more PhosphorusPhosphorus +391.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +6201%
Contains more SeleniumSelenium +200%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +3478.6%
Contains more Vitamin B1Vitamin B1 +4186.7%
Contains more Vitamin B2Vitamin B2 +653.3%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +369.2%
Contains more Vitamin KVitamin K +140.7%
Contains more FolateFolate +1155.6%
Contains more CholineCholine +240.3%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +806.1%
Contains more FatsFats +2054.3%
Contains more CarbsCarbs +14%
Contains more OtherOther +81.7%
Contains more WaterWater +1399.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +6240.6%
Contains more Poly. FatPolyunsaturated fat +490.2%
Contains less Sat. FatSaturated fat -87.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 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 +4100%
Contains more StarchStarch +2420.8%
Contains more GlucoseGlucose +185.7%
Contains more FructoseFructose +185.7%
~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.
Hazelnut Mashed potato
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Mashed potato DV% diff.
Manganese 6.175mg 0.098mg 264%
Copper 1.725mg 0.035mg 188%
Monounsaturated fat 45.652g 0.72g 112%
Vitamin E 15.03mg 0.42mg 97%
Fats 60.75g 2.82g 89%
Iron 4.7mg 0.31mg 55%
Vitamin B1 0.643mg 0.015mg 52%
Polyunsaturated fat 7.92g 1.342g 44%
Magnesium 163mg 15mg 35%
Fiber 9.7g 1.3g 34%
Vitamin B6 0.563mg 0.12mg 34%
Phosphorus 290mg 59mg 33%
Protein 14.95g 1.65g 27%
Calories 628kcal 89kcal 27%
Folate 113µg 9µg 26%
Zinc 2.45mg 0.22mg 20%
Saturated fat 4.464g 0.577g 18%
Vitamin B5 0.918mg 18%
Sodium 0mg 306mg 13%
Potassium 680mg 286mg 12%
Calcium 114mg 18mg 10%
Vitamin B2 0.113mg 0.015mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin K 14.2µg 5.9µg 7%
Choline 45.6mg 13.4mg 6%
Vitamin A 1µg 43µg 5%
Vitamin B3 1.8mg 1.08mg 5%
Starch 0.48g 12.1g 5%
Vitamin B12 0µg 0.07µg 3%
Selenium 2.4µg 0.8µg 3%
Carbs 16.7g 14.65g 1%
Net carbs 7g 13.35g N/A
Sugar 4.34g 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 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 0g 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
Hazelnut 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
67%
Hazelnut
9%
Mashed potato
Minerals Daily Need Coverage Score
197%
Hazelnut
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.84g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 3.887g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 306mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.