Pastry vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between pastry and mashed potato?

Pastry has more selenium, vitamin B1, iron, vitamin B2, vitamin B3, folate, manganese, copper, and vitamin K than mashed potato.
Pastry's daily need coverage for saturated fat is 45% higher.
Mashed potato has 30 times less selenium than pastry. Pastry has 24.2µg of selenium, while mashed potato has 0.8µg.
Mashed potato is lower in saturated fat.
Mashed potato has a higher glycemic index (87) than pastry (59).

We used Puff pastry, frozen, ready-to-bake and Fast foods, potato, mashed types in this comparison.

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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.

Pastry

Mashed potato

Contains more IronIron	+725.8%
Contains more CopperCopper	+225.7%
Contains more ZincZinc	+140.9%
Contains less SodiumSodium	-18.6%
Contains more ManganeseManganese	+398%
Contains more SeleniumSelenium	+2925%

Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+368.9%

~equal in Magnesium ~15mg

~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.

Pastry

Mashed potato

Contains more Vitamin EVitamin E	+28.6%
Contains more Vitamin B1Vitamin B1	+2553.3%
Contains more Vitamin B2Vitamin B2	+1786.7%
Contains more Vitamin B3Vitamin B3	+285.9%
Contains more Vitamin KVitamin K	+172.9%
Contains more FolateFolate	+766.7%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+471.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+109.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	38.1g	2.82g	54%
Monounsaturated fat	21.597g	0.72g	52%
Selenium	24.2µg	0.8µg	43%
Saturated fat	9.643g	0.577g	41%
Vitamin B1	0.398mg	0.015mg	32%
Iron	2.56mg	0.31mg	28%
Polyunsaturated fat	4.894g	1.342g	24%
Calories	551kcal	89kcal	23%
Vitamin B2	0.283mg	0.015mg	21%
Vitamin B3	4.168mg	1.08mg	19%
Manganese	0.488mg	0.098mg	17%
Folate	78µg	9µg	17%
Protein	7.3g	1.65g	11%
Carbs	45.1g	14.65g	10%
Vitamin K	16.1µg	5.9µg	9%
Copper	0.114mg	0.035mg	9%
Vitamin B6	0.021mg	0.12mg	8%
Potassium	61mg	286mg	7%
Vitamin A	0µg	43µg	5%
Starch		12.1g	5%
Zinc	0.53mg	0.22mg	3%
Vitamin B12	0µg	0.07µg	3%
Sodium	249mg	306mg	2%
Vitamin E	0.54mg	0.42mg	1%
Fiber	1.5g	1.3g	1%
Choline	6.4mg	13.4mg	1%
Calcium	10mg	18mg	1%
Net carbs	43.6g	13.35g	N/A
Magnesium	16mg	15mg	0%
Sugar	0.74g	0.5g	N/A
Phosphorus	60mg	59mg	0%
Trans fat		0.105g	N/A
Tryptophan	0.085mg		0%
Threonine	0.196mg		0%
Isoleucine	0.272mg		0%
Leucine	0.508mg		0%
Lysine	0.142mg		0%
Methionine	0.129mg		0%
Phenylalanine	0.362mg		0%
Valine	0.308mg		0%
Histidine	0.156mg		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