Oatmeal vs. Mashed potato — In-Depth Nutrition Comparison
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Important differences between oatmeal and mashed potato
- Oatmeal has more iron, vitamin B1, manganese, vitamin B2, vitamin B6, vitamin B3, folate, and selenium; however, mashed potato has more potassium.
- Oatmeal's daily need coverage for iron is 71% more.
- Oatmeal has 17 times more vitamin B1 than mashed potato. Oatmeal has 0.26mg of vitamin B1, while mashed potato has 0.015mg.
- Oatmeal is lower in sodium.
The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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 | +73.3% |
| Contains more CalciumCalcium | +344.4% |
| Contains more IronIron | +1822.6% |
| Contains more CopperCopper | +88.6% |
| Contains more ZincZinc | +181.8% |
| Contains more PhosphorusPhosphorus | +30.5% |
| Contains less SodiumSodium | -84% |
| Contains more ManganeseManganese | +469.4% |
| Contains more SeleniumSelenium | +525% |
| Contains more PotassiumPotassium | +368.9% |
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 AVitamin A | +202.3% |
| Contains more Vitamin B1Vitamin B1 | +1633.3% |
| Contains more Vitamin B2Vitamin B2 | +1333.3% |
| Contains more Vitamin B3Vitamin B3 | +180.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +141.7% |
| Contains more FolateFolate | +388.9% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1375% |
| Contains more CholineCholine | +185.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.31mg | 71% |
| Vitamin B1 | 0.26mg | 0.015mg | 20% |
| Manganese | 0.558mg | 0.098mg | 20% |
| Vitamin B2 | 0.215mg | 0.015mg | 15% |
| Vitamin B6 | 0.29mg | 0.12mg | 13% |
| Vitamin B3 | 3.025mg | 1.08mg | 12% |
| Sodium | 49mg | 306mg | 11% |
| Vitamin A | 130µg | 43µg | 10% |
| Folate | 44µg | 9µg | 9% |
| Selenium | 5µg | 0.8µg | 8% |
| Potassium | 61mg | 286mg | 7% |
| Polyunsaturated fat | 0.426g | 1.342g | 6% |
| Vitamin B5 | 0.317mg | 6% | |
| Calcium | 80mg | 18mg | 6% |
| Vitamin K | 0.4µg | 5.9µg | 5% |
| Zinc | 0.62mg | 0.22mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Phosphorus | 77mg | 59mg | 3% |
| Copper | 0.066mg | 0.035mg | 3% |
| Magnesium | 26mg | 15mg | 3% |
| Vitamin E | 0.07mg | 0.42mg | 2% |
| Fiber | 1.7g | 1.3g | 2% |
| Saturated fat | 0.226g | 0.577g | 2% |
| Fats | 1.36g | 2.82g | 2% |
| Choline | 4.7mg | 13.4mg | 2% |
| Monounsaturated fat | 0.391g | 0.72g | 1% |
| Calories | 68kcal | 89kcal | 1% |
| Protein | 2.37g | 1.65g | 1% |
| Starch | 10.37g | 12.1g | 1% |
| Carbs | 11.67g | 14.65g | 1% |
| Net carbs | 9.97g | 13.35g | N/A |
| Sugar | 0.46g | 0.5g | N/A |
| Trans fat | 0.003g | 0.105g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% | |
| Fructose | 0g | 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 | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +43.6% |
| Contains more FatsFats | +107.4% |
| Contains more CarbsCarbs | +25.5% |
| Contains more OtherOther | +121.1% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 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 | -60.8% |
| Contains more Mono. FatMonounsaturated fat | +84.1% |
| Contains more Poly. FatPolyunsaturated fat | +215% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 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 | +190% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +16.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
