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  6. Oats vs. Mashed potato

Oats vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between oats and mashed potato?

  • The amount of manganese, phosphorus, copper, vitamin B1, iron, magnesium, fiber, zinc, and folate in oats is higher than in mashed potato.
  • Oats' daily need coverage for manganese is 209% more.
  • Mashed potato contains 51 times less vitamin B1 than oats. Oats contain 0.763mg of vitamin B1, while mashed potato contains 0.015mg.
  • Oats have less sodium.
  • Oats have a lower glycemic index (59) than mashed potato (87).

We used Oats and Fast foods, potato, mashed types in this article.

Infographic

Oats 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.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +1080%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +50%
Contains more IronIron +1422.6%
Contains more CopperCopper +1688.6%
Contains more ZincZinc +1704.5%
Contains more PhosphorusPhosphorus +786.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +4916.3%

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.
Oats
Oats
4
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +4986.7%
Contains more Vitamin B2Vitamin B2 +826.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +522.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Oats Mashed potato DV% diff.
Manganese 4.916mg 0.098mg 209%
Phosphorus 523mg 59mg 66%
Copper 0.626mg 0.035mg 66%
Vitamin B1 0.763mg 0.015mg 62%
Iron 4.72mg 0.31mg 55%
Magnesium 177mg 15mg 39%
Fiber 10.6g 1.3g 37%
Zinc 3.97mg 0.22mg 34%
Protein 16.89g 1.65g 30%
Vitamin B5 1.349mg 27%
Carbs 66.27g 14.65g 17%
Calories 389kcal 89kcal 15%
Sodium 2mg 306mg 13%
Folate 56µg 9µg 12%
Vitamin B2 0.139mg 0.015mg 10%
Polyunsaturated fat 2.535g 1.342g 8%
Fats 6.9g 2.82g 6%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Vitamin K 5.9µg 5%
Monounsaturated fat 2.178g 0.72g 4%
Potassium 429mg 286mg 4%
Calcium 54mg 18mg 4%
Vitamin B12 0µg 0.07µg 3%
Saturated fat 1.217g 0.577g 3%
Vitamin E 0.42mg 3%
Choline 13.4mg 2%
Selenium 0.8µg 1%
Vitamin B3 0.961mg 1.08mg 1%
Net carbs 55.67g 13.35g N/A
Sugar 0.5g N/A
Vitamin B6 0.119mg 0.12mg 0%
Trans fat 0.105g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +923.6%
Contains more FatsFats +144.7%
Contains more CarbsCarbs +352.4%
Contains more OtherOther +36.5%
Contains more WaterWater +868.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +202.5%
Contains more Poly. FatPolyunsaturated fat +88.9%
Contains less Sat. FatSaturated fat -52.6%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.