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  6. Orange juice vs. Mashed potato

Orange juice vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between orange juice and mashed potato

  • Orange juice is higher in vitamin C, vitamin B1, and folate, yet mashed potato is higher in vitamin B6 and phosphorus.
  • Orange juice covers your daily vitamin C needs 56% more than mashed potato.
  • Orange juice contains 6 times more vitamin B1 than mashed potato. While orange juice contains 0.09mg of vitamin B1, mashed potato contains only 0.015mg.
  • The amount of sodium in orange juice is lower.
  • The glycemic index of orange juice is lower.

Food varieties used in this article are Orange juice, raw and Fast foods, potato, mashed.

Infographic

Orange juice vs Mashed potato infographic
Infographic link

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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 CopperCopper +25.7%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +43%
Contains more IronIron +55%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +247.1%
Contains more ManganeseManganese +600%
Contains more SeleniumSelenium +700%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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% 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 B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +233.3%
Contains more Vitamin AVitamin A +330%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5800%
Contains more CholineCholine +116.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Mashed potato DV% diff.
Vitamin C 50mg 0mg 56%
Sodium 1mg 306mg 13%
Polyunsaturated fat 0.04g 1.342g 9%
Vitamin B6 0.04mg 0.12mg 6%
Phosphorus 17mg 59mg 6%
Vitamin B1 0.09mg 0.015mg 6%
Folate 30µg 9µg 5%
Vitamin K 0.1µg 5.9µg 5%
Starch 12.1g 5%
Vitamin B5 0.19mg 4%
Manganese 0.014mg 0.098mg 4%
Vitamin A 10µg 43µg 4%
Vitamin B3 0.4mg 1.08mg 4%
Fats 0.2g 2.82g 4%
Fiber 0.2g 1.3g 4%
Potassium 200mg 286mg 3%
Saturated fat 0.024g 0.577g 3%
Vitamin E 0.04mg 0.42mg 3%
Vitamin B12 0µg 0.07µg 3%
Protein 0.7g 1.65g 2%
Monounsaturated fat 0.036g 0.72g 2%
Calories 45kcal 89kcal 2%
Zinc 0.05mg 0.22mg 2%
Vitamin B2 0.03mg 0.015mg 1%
Selenium 0.1µg 0.8µg 1%
Copper 0.044mg 0.035mg 1%
Iron 0.2mg 0.31mg 1%
Calcium 11mg 18mg 1%
Choline 6.2mg 13.4mg 1%
Magnesium 11mg 15mg 1%
Carbs 10.4g 14.65g 1%
Net carbs 10.2g 13.35g N/A
Sugar 8.4g 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%
Fructose 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +135.7%
Contains more FatsFats +1310%
Contains more CarbsCarbs +40.9%
Contains more OtherOther +215%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +1900%
Contains more Poly. FatPolyunsaturated fat +3255%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.