Scallion vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between Scallion and Mashed potato
- The amount of Vitamin K, Vitamin C, Iron, Folate, Calcium, Copper, Fiber, and Vitamin B2 in Scallion is higher than in Mashed potato.
- Scallion covers your daily Vitamin K needs 168% more than Mashed potato.
- Scallion contains less Sodium.
Specific food types used in this comparison are Onions, spring or scallions (includes tops and bulb), raw and Fast foods, potato, mashed.
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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
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Calcium
+300%
Contains
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Iron
+377.4%
Contains
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Magnesium
+33.3%
Contains
less
Sodium
-94.8%
Contains
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Zinc
+77.3%
Contains
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Copper
+137.1%
Contains
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Manganese
+63.3%
Contains
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Phosphorus
+59.5%
Contains
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Selenium
+33.3%
Equal in Potassium - 286
Contains
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Calcium
+300%
Contains
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Iron
+377.4%
Contains
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Magnesium
+33.3%
Contains
less
Sodium
-94.8%
Contains
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Zinc
+77.3%
Contains
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Copper
+137.1%
Contains
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Manganese
+63.3%
Contains
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Phosphorus
+59.5%
Contains
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Selenium
+33.3%
Equal in Potassium - 286
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
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Vitamin A
+438.9%
Contains
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Vitamin E
+31%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+266.7%
Contains
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Vitamin B2
+433.3%
Contains
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Folate
+611.1%
Contains
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Vitamin K
+3408.5%
Contains
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Vitamin B3
+105.7%
Contains
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Vitamin B6
+96.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+438.9%
Contains
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Vitamin E
+31%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+266.7%
Contains
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Vitamin B2
+433.3%
Contains
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Folate
+611.1%
Contains
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Vitamin K
+3408.5%
Contains
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Vitamin B3
+105.7%
Contains
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Vitamin B6
+96.7%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+10.9%
Contains
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Water
+12.8%
Contains
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Fats
+1384.2%
Contains
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Carbs
+99.6%
Contains
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Other
+55.6%
Equal in Protein - 1.65
Protein:
1.83 g
Fats:
0.19 g
Carbs:
7.34 g
Water:
89.83 g
Other:
0.81 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Contains
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Protein
+10.9%
Contains
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Water
+12.8%
Contains
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Fats
+1384.2%
Contains
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Carbs
+99.6%
Contains
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Other
+55.6%
Equal in Protein - 1.65
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-94.5%
Contains
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Monounsaturated Fat
+2566.7%
Contains
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Polyunsaturated fat
+1713.5%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.027 g
Polyunsaturated fat:
0.074 g
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Contains
less
Saturated Fat
-94.5%
Contains
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Monounsaturated Fat
+2566.7%
Contains
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Polyunsaturated fat
+1713.5%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 4.74g | 13.35g |
|
| Protein | 1.83g | 1.65g |
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| Fats | 0.19g | 2.82g |
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| Carbs | 7.34g | 14.65g |
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| Calories | 32kcal | 89kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 2.33g | 0.5g |
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| Fiber | 2.6g | 1.3g |
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| Calcium | 72mg | 18mg |
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| Iron | 1.48mg | 0.31mg |
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| Magnesium | 20mg | 15mg |
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| Phosphorus | 37mg | 59mg |
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| Potassium | 276mg | 286mg |
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| Sodium | 16mg | 306mg |
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| Zinc | 0.39mg | 0.22mg |
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| Copper | 0.083mg | 0.035mg |
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| Manganese | 0.16mg | 0.098mg |
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| Selenium | 0.6µg | 0.8µg |
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| Vitamin A | 997IU | 185IU |
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| Vitamin A RAE | 50µg | 43µg |
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| Vitamin E | 0.55mg | 0.42mg |
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| Vitamin C | 18.8mg | 0mg |
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| Vitamin B1 | 0.055mg | 0.015mg |
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| Vitamin B2 | 0.08mg | 0.015mg |
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| Vitamin B3 | 0.525mg | 1.08mg |
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| Vitamin B5 | 0.075mg |
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| Vitamin B6 | 0.061mg | 0.12mg |
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| Folate | 64µg | 9µg |
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| Vitamin B12 | 0µg | 0.07µg |
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| Vitamin K | 207µg | 5.9µg |
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| Tryptophan | 0.02mg |
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| Threonine | 0.072mg |
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| Isoleucine | 0.077mg |
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| Leucine | 0.109mg |
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| Lysine | 0.091mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.059mg |
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| Valine | 0.081mg |
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| Histidine | 0.032mg |
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| Trans Fat | 0g | 0.105g |
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| Saturated Fat | 0.032g | 0.577g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Monounsaturated Fat | 0.027g | 0.72g |
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| Polyunsaturated fat | 0.074g | 1.342g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
63%
9%
Minerals Daily Need Coverage Score
20%
15%
Comparison summary
Which food contains less Sodium?
Scallion contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Scallion is lower in Saturated Fat (difference - 0.545g)
Which food is lower in glycemic index?
Scallion is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Scallion is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 1.83g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.