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 of Vitamin B1 16% more than Mashed potato.
These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked 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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Iron
+267.7%
Contains
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Magnesium
+20%
Contains
less
Sodium
-98%
Contains
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Zinc
+154.5%
Contains
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Copper
+165.7%
Contains
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Manganese
+128.6%
Contains
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Calcium
+200%
Contains
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Potassium
+1091.7%
Equal in Phosphorus - 59
Contains
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Iron
+267.7%
Contains
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Magnesium
+20%
Contains
less
Sodium
-98%
Contains
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Zinc
+154.5%
Contains
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Copper
+165.7%
Contains
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Manganese
+128.6%
Contains
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Calcium
+200%
Contains
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Potassium
+1091.7%
Equal in Phosphorus - 59
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 B1
+1293.3%
Contains
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Vitamin B2
+900%
Contains
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Folate
+611.1%
Contains
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Vitamin B12
+100%
Contains
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Vitamin A
+825%
Contains
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Vitamin B6
+252.9%
Equal in Vitamin B3 - 1.08
Contains
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Vitamin B1
+1293.3%
Contains
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Vitamin B2
+900%
Contains
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Folate
+611.1%
Contains
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Vitamin B12
+100%
Contains
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Vitamin A
+825%
Contains
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Vitamin B6
+252.9%
Equal in Vitamin B3 - 1.08
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+212.1%
Contains
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Carbs
+70.2%
Contains
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Fats
+168.6%
Contains
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Water
+16.1%
Contains
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Other
+306.5%
Protein:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 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
+212.1%
Contains
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Carbs
+70.2%
Contains
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Fats
+168.6%
Contains
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Water
+16.1%
Contains
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Other
+306.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-74%
Contains
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Monounsaturated Fat
+480.6%
Contains
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Polyunsaturated fat
+212.8%
Saturated Fat:
0.15 g
Monounsaturated Fat:
0.124 g
Polyunsaturated fat:
0.429 g
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Contains
less
Saturated Fat
-74%
Contains
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Monounsaturated Fat
+480.6%
Contains
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Polyunsaturated fat
+212.8%
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 Sugar |
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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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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 24.93g | 13.35g |
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| Protein | 5.15g | 1.65g |
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| Fats | 1.05g | 2.82g |
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| Carbs | 24.93g | 14.65g |
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| Calories | 131kcal | 89kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0.5g |
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| Fiber | 1.3g |
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| Calcium | 6mg | 18mg |
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| Iron | 1.14mg | 0.31mg |
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| Magnesium | 18mg | 15mg |
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| Phosphorus | 63mg | 59mg |
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| Potassium | 24mg | 286mg |
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| Sodium | 6mg | 306mg |
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| Zinc | 0.56mg | 0.22mg |
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| Copper | 0.093mg | 0.035mg |
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| Manganese | 0.224mg | 0.098mg |
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| Selenium | 0.8µg |
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| Vitamin A | 20IU | 185IU |
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| Vitamin A RAE | 6µg | 43µg |
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| Vitamin E | 0.42mg |
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| Vitamin B1 | 0.209mg | 0.015mg |
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| Vitamin B2 | 0.15mg | 0.015mg |
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| Vitamin B3 | 0.992mg | 1.08mg |
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| Vitamin B5 | 0.183mg |
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| Vitamin B6 | 0.034mg | 0.12mg |
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| Folate | 64µg | 9µg |
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| Vitamin B12 | 0.14µg | 0.07µg |
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| Vitamin K | 5.9µg |
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| Tryptophan | 0.065mg |
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| Threonine | 0.134mg |
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| Isoleucine | 0.197mg |
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| Leucine | 0.348mg |
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| Lysine | 0.097mg |
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| Methionine | 0.079mg |
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| Phenylalanine | 0.247mg |
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| Valine | 0.217mg |
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| Histidine | 0.103mg |
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| Cholesterol | 33mg | 0mg |
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| Trans Fat | 0.105g |
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| Saturated Fat | 0.15g | 0.577g |
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| Omega-3 - EPA | 0.001g |
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| Omega-3 - DPA | 0.001g |
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| Monounsaturated Fat | 0.124g | 0.72g |
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| Polyunsaturated fat | 0.429g | 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
16%
9%
Minerals Daily Need Coverage Score
16%
15%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 300mg)
Which food is lower in Saturated Fat?
Pasta is lower in Saturated Fat (difference - 0.427g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Mashed potato is cheaper (difference - $3)
Which food is richer in minerals?
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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.
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.