Macadamia vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between macadamia and mashed potato
- The amount of manganese, vitamin B1, copper, iron, fiber, magnesium, phosphorus, and vitamin B6 in macadamia is higher than in mashed potato.
- Macadamia covers your daily manganese needs 175% more than mashed potato.
- Mashed potato has 80 times less vitamin B1 than macadamia. Macadamia has 1.195mg of vitamin B1, while mashed potato has 0.015mg.
- Mashed potato contains less saturated fat.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of macadamia is 10.
Specific food types used in this comparison are Nuts, macadamia nuts, raw 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 | +766.7% |
| Contains more CalciumCalcium | +372.2% |
| Contains more PotassiumPotassium | +28.7% |
| Contains more IronIron | +1090.3% |
| Contains more CopperCopper | +2060% |
| Contains more ZincZinc | +490.9% |
| Contains more PhosphorusPhosphorus | +218.6% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +4115.3% |
| Contains more SeleniumSelenium | +350% |
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 EVitamin E | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +7866.7% |
| Contains more Vitamin B2Vitamin B2 | +980% |
| Contains more Vitamin B3Vitamin B3 | +129% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +129.2% |
| Contains more FolateFolate | +22.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.131mg | 0.098mg | 175% |
| Monounsaturated fat | 58.877g | 0.72g | 145% |
| Fats | 75.77g | 2.82g | 112% |
| Vitamin B1 | 1.195mg | 0.015mg | 98% |
| Copper | 0.756mg | 0.035mg | 80% |
| Saturated fat | 12.061g | 0.577g | 52% |
| Iron | 3.69mg | 0.31mg | 42% |
| Calories | 718kcal | 89kcal | 31% |
| Fiber | 8.6g | 1.3g | 29% |
| Magnesium | 130mg | 15mg | 27% |
| Phosphorus | 188mg | 59mg | 18% |
| Vitamin B5 | 0.758mg | 15% | |
| Protein | 7.91g | 1.65g | 13% |
| Sodium | 5mg | 306mg | 13% |
| Vitamin B6 | 0.275mg | 0.12mg | 12% |
| Vitamin B2 | 0.162mg | 0.015mg | 11% |
| Zinc | 1.3mg | 0.22mg | 10% |
| Vitamin B3 | 2.473mg | 1.08mg | 9% |
| Calcium | 85mg | 18mg | 7% |
| Starch | 1.05g | 12.1g | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Selenium | 3.6µg | 0.8µg | 5% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Choline | 13.4mg | 2% | |
| Potassium | 368mg | 286mg | 2% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Vitamin E | 0.54mg | 0.42mg | 1% |
| Folate | 11µg | 9µg | 1% |
| Polyunsaturated fat | 1.502g | 1.342g | 1% |
| Carbs | 13.82g | 14.65g | 0% |
| Net carbs | 5.22g | 13.35g | N/A |
| Sugar | 4.57g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.067mg | 0% | |
| Threonine | 0.37mg | 0% | |
| Isoleucine | 0.314mg | 0% | |
| Leucine | 0.602mg | 0% | |
| Lysine | 0.018mg | 0% | |
| Methionine | 0.023mg | 0% | |
| Phenylalanine | 0.665mg | 0% | |
| Valine | 0.363mg | 0% | |
| Histidine | 0.195mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +379.4% |
| Contains more FatsFats | +2586.9% |
| Contains more WaterWater | +5754.4% |
| Contains more OtherOther | +10.5% |
~equal in
Carbs
~14.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
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 | +8077.4% |
| Contains more Poly. FatPolyunsaturated fat | +11.9% |
| Contains less Sat. FatSaturated fat | -95.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.05 g
Sucrose:
4.43 g
Glucose:
0.07 g
Fructose:
0.07 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 | +4330% |
| Contains more StarchStarch | +1052.4% |
| Contains more GlucoseGlucose | +185.7% |
| Contains more FructoseFructose | +185.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
