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  6. Pasta vs. Mashed potato

Pasta vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between pasta and mashed potato

  • Pasta has more vitamin B1, folate, vitamin B2, iron, copper, and manganese; however, mashed potato is higher in potassium and vitamin B6.
  • Pasta covers your daily need for vitamin B1, 16% more than mashed potato.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and Fast foods, potato, mashed.

Infographic

Pasta 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.
Pasta
Pasta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 +20%
Contains more IronIron +267.7%
Contains more CopperCopper +165.7%
Contains more ZincZinc +154.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +128.6%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +1091.7%
~equal in Phosphorus ~59mg

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.
Pasta
Pasta
5
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 +1293.3%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +100%
Contains more FolateFolate +611.1%
Contains more Vitamin AVitamin A +616.7%
Contains more Vitamin B6Vitamin B6 +252.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.08mg

All nutrients comparison - raw data values

Nutrient Pasta Mashed potato DV% diff.
Vitamin B1 0.209mg 0.015mg 16%
Folate 64µg 9µg 14%
Sodium 6mg 306mg 13%
Cholesterol 33mg 0mg 11%
Iron 1.14mg 0.31mg 10%
Vitamin B2 0.15mg 0.015mg 10%
Potassium 24mg 286mg 8%
Vitamin B6 0.034mg 0.12mg 7%
Protein 5.15g 1.65g 7%
Copper 0.093mg 0.035mg 6%
Polyunsaturated fat 0.429g 1.342g 6%
Fiber 1.3g 5%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Manganese 0.224mg 0.098mg 5%
Vitamin A 6µg 43µg 4%
Vitamin B5 0.183mg 4%
Zinc 0.56mg 0.22mg 3%
Carbs 24.93g 14.65g 3%
Vitamin E 0.42mg 3%
Vitamin B12 0.14µg 0.07µg 3%
Fats 1.05g 2.82g 3%
Choline 13.4mg 2%
Saturated fat 0.15g 0.577g 2%
Calories 131kcal 89kcal 2%
Vitamin B3 0.992mg 1.08mg 1%
Selenium 0.8µg 1%
Phosphorus 63mg 59mg 1%
Calcium 6mg 18mg 1%
Magnesium 18mg 15mg 1%
Monounsaturated fat 0.124g 0.72g 1%
Net carbs 24.93g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 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
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +212.1%
Contains more CarbsCarbs +70.2%
Contains more FatsFats +168.6%
Contains more WaterWater +16.1%
Contains more OtherOther +306.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -74%
Contains more Mono. FatMonounsaturated fat +480.6%
Contains more Poly. FatPolyunsaturated fat +212.8%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.