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  6. Pancake vs. Mashed potato

Pancake vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between pancake and mashed potato

  • Mashed potato has less selenium, vitamin B2, calcium, iron, vitamin B1, phosphorus, folate, and vitamin B12.
  • Pancake's daily need coverage for selenium is 26% more.
  • Mashed potato has a higher glycemic index than pancake.

The food varieties used in the comparison are Pancakes, plain, prepared from recipe and Fast foods, potato, mashed.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 CalciumCalcium +1116.7%
Contains more IronIron +480.6%
Contains more CopperCopper +40%
Contains more ZincZinc +154.5%
Contains more PhosphorusPhosphorus +169.5%
Contains more ManganeseManganese +104.1%
Contains more SeleniumSelenium +1762.5%
Contains more PotassiumPotassium +116.7%
Contains less SodiumSodium -30.3%
~equal in Magnesium ~15mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +25.6%
Contains more Vitamin B1Vitamin B1 +1240%
Contains more Vitamin B2Vitamin B2 +1773.3%
Contains more Vitamin B3Vitamin B3 +45.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +214.3%
Contains more FolateFolate +322.2%
Contains more Vitamin B6Vitamin B6 +160.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pancake Mashed potato DV% diff.
Selenium 14.9µg 0.8µg 26%
Polyunsaturated fat 4.447g 1.342g 21%
Cholesterol 59mg 0mg 20%
Calcium 219mg 18mg 20%
Vitamin B2 0.281mg 0.015mg 20%
Iron 1.8mg 0.31mg 19%
Vitamin B1 0.201mg 0.015mg 16%
Phosphorus 159mg 59mg 14%
Fats 9.7g 2.82g 11%
Protein 6.4g 1.65g 10%
Vitamin B5 0.405mg 8%
Saturated fat 2.122g 0.577g 7%
Folate 38µg 9µg 7%
Calories 227kcal 89kcal 7%
Sodium 439mg 306mg 6%
Vitamin B12 0.22µg 0.07µg 6%
Vitamin B6 0.046mg 0.12mg 6%
Starch 12.1g 5%
Carbs 28.3g 14.65g 5%
Vitamin K 5.9µg 5%
Fiber 1.3g 5%
Potassium 132mg 286mg 5%
Monounsaturated fat 2.474g 0.72g 4%
Manganese 0.2mg 0.098mg 4%
Zinc 0.56mg 0.22mg 3%
Vitamin B3 1.567mg 1.08mg 3%
Vitamin E 0.42mg 3%
Choline 13.4mg 2%
Copper 0.049mg 0.035mg 2%
Vitamin A 54µg 43µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 28.3g 13.35g N/A
Magnesium 16mg 15mg 0%
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.08mg 0%
Threonine 0.237mg 0%
Isoleucine 0.297mg 0%
Leucine 0.513mg 0%
Lysine 0.321mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.319mg 0%
Valine 0.335mg 0%
Histidine 0.152mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.005g 0g 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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +287.9%
Contains more FatsFats +244%
Contains more CarbsCarbs +93.2%
Contains more OtherOther +114.3%
Contains more WaterWater +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +243.6%
Contains more Poly. FatPolyunsaturated fat +231.4%
Contains less Sat. FatSaturated fat -72.8%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.