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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.

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.
Contains less Sodium -99.7%
Contains more Copper +25.7%
Contains more Calcium +63.6%
Contains more Iron +55%
Contains more Magnesium +36.4%
Contains more Phosphorus +247.1%
Contains more Potassium +43%
Contains more Zinc +340%
Contains more Manganese +600%
Contains more Selenium +700%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains less Sodium -99.7%
Contains more Copper +25.7%
Contains more Calcium +63.6%
Contains more Iron +55%
Contains more Magnesium +36.4%
Contains more Phosphorus +247.1%
Contains more Potassium +43%
Contains more Zinc +340%
Contains more Manganese +600%
Contains more Selenium +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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +100%
Contains more Folate +233.3%
Contains more Vitamin E +950%
Contains more Vitamin B3 +170%
Contains more Vitamin B6 +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +5800%
Equal in Vitamin A - 185
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +100%
Contains more Folate +233.3%
Contains more Vitamin E +950%
Contains more Vitamin B3 +170%
Contains more Vitamin B6 +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +5800%
Equal in Vitamin A - 185

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.9%
Contains more Protein +135.7%
Contains more Fats +1310%
Contains more Carbs +40.9%
Contains more Other +215%
Equal in Water - 79.62
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 Water +10.9%
Contains more Protein +135.7%
Contains more Fats +1310%
Contains more Carbs +40.9%
Contains more Other +215%
Equal in Water - 79.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +1900%
Contains more Polyunsaturated fat +3255%
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +1900%
Contains more Polyunsaturated fat +3255%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Mashed potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Mashed potato Opinion
Net carbs 10.2g 13.35g Mashed potato
Protein 0.7g 1.65g Mashed potato
Fats 0.2g 2.82g Mashed potato
Carbs 10.4g 14.65g Mashed potato
Calories 45kcal 89kcal Mashed potato
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 8.4g 0.5g Mashed potato
Fiber 0.2g 1.3g Mashed potato
Calcium 11mg 18mg Mashed potato
Iron 0.2mg 0.31mg Mashed potato
Magnesium 11mg 15mg Mashed potato
Phosphorus 17mg 59mg Mashed potato
Potassium 200mg 286mg Mashed potato
Sodium 1mg 306mg Orange juice
Zinc 0.05mg 0.22mg Mashed potato
Copper 0.044mg 0.035mg Orange juice
Manganese 0.014mg 0.098mg Mashed potato
Selenium 0.1µg 0.8µg Mashed potato
Vitamin A 200IU 185IU Orange juice
Vitamin A RAE 10µg 43µg Mashed potato
Vitamin E 0.04mg 0.42mg Mashed potato
Vitamin C 50mg 0mg Orange juice
Vitamin B1 0.09mg 0.015mg Orange juice
Vitamin B2 0.03mg 0.015mg Orange juice
Vitamin B3 0.4mg 1.08mg Mashed potato
Vitamin B5 0.19mg Orange juice
Vitamin B6 0.04mg 0.12mg Mashed potato
Folate 30µg 9µg Orange juice
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 0.1µg 5.9µg Mashed potato
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Trans Fat 0g 0.105g Orange juice
Saturated Fat 0.024g 0.577g Orange juice
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 0.036g 0.72g Mashed potato
Polyunsaturated fat 0.04g 1.342g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Orange juice
9%
Mashed potato
Minerals Daily Need Coverage Score
6%
Orange juice
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 305mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.553g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 37)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 7.9g)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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.