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  6. Pecan pie vs. Mashed potato

Pecan pie vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between Pecan pie and Mashed potato

  • Pecan pie is richer than Mashed potato in Manganese, Selenium, Copper, Iron, Vitamin B1, Vitamin B2, Zinc, and Phosphorus.
  • Daily need coverage for Cholesterol from Pecan pie is 29% higher.
  • Pecan pie contains 15 times more Selenium than Mashed potato. Pecan pie contains 12µg of Selenium, while Mashed potato contains 0.8µg.
  • Mashed potato contains less Cholesterol.

Food types used in this article are Pie, pecan, prepared from recipe and Fast foods, potato, mashed.

Infographic

Pecan pie 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.
Pecan pie
Pecan pie
9
:
1
Mashed potato
Mashed potato
Contains more Calcium +77.8%
Contains more Iron +377.4%
Contains more Magnesium +73.3%
Contains more Phosphorus +59.3%
Contains less Sodium -14.4%
Contains more Zinc +363.6%
Contains more Copper +502.9%
Contains more Manganese +626.5%
Contains more Selenium +1400%
Contains more Potassium +115%
Pecan pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 56% 19% 41% 12% 35% 28% 71% 93% 66%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +77.8%
Contains more Iron +377.4%
Contains more Magnesium +73.3%
Contains more Phosphorus +59.3%
Contains less Sodium -14.4%
Contains more Zinc +363.6%
Contains more Copper +502.9%
Contains more Manganese +626.5%
Contains more Selenium +1400%
Contains more Potassium +115%

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.
Pecan pie
Pecan pie
7
:
5
Mashed potato
Mashed potato
Contains more Vitamin A +93%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1153.3%
Contains more Vitamin B2 +1100%
Contains more Folate +188.9%
Contains more Vitamin B12 +142.9%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B6 +100%
Pecan pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 0% 0% 1% 47% 42% 16% 29% 14% 20% 22% 0%
Mashed potato
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 A +93%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1153.3%
Contains more Vitamin B2 +1100%
Contains more Folate +188.9%
Contains more Vitamin B12 +142.9%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B6 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan pie
Pecan pie
3
:
2
Mashed potato
Mashed potato
Contains more Protein +197%
Contains more Fats +687.2%
Contains more Carbs +256.3%
Contains more Water +308.3%
Equal in Other - 1.26
Pecan pie
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Mashed potato
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 Protein +197%
Contains more Fats +687.2%
Contains more Carbs +256.3%
Contains more Water +308.3%
Equal in Other - 1.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan pie
Pecan pie
2
:
1
Mashed potato
Mashed potato
Contains more Monounsaturated Fat +1452.9%
Contains more Polyunsaturated fat +325.5%
Contains less Saturated Fat -85.5%
Pecan pie
19% 54% 27%
Saturated Fat: 3.989 g
Monounsaturated Fat: 11.181 g
Polyunsaturated fat: 5.71 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +1452.9%
Contains more Polyunsaturated fat +325.5%
Contains less Saturated Fat -85.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan pie Mashed potato Opinion
Net carbs 52.2g 13.35g Pecan pie
Protein 4.9g 1.65g Pecan pie
Fats 22.2g 2.82g Pecan pie
Carbs 52.2g 14.65g Pecan pie
Calories 412kcal 89kcal Pecan pie
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g Pecan pie
Fiber 1.3g Mashed potato
Calcium 32mg 18mg Pecan pie
Iron 1.48mg 0.31mg Pecan pie
Magnesium 26mg 15mg Pecan pie
Phosphorus 94mg 59mg Pecan pie
Potassium 133mg 286mg Mashed potato
Sodium 262mg 306mg Pecan pie
Zinc 1.02mg 0.22mg Pecan pie
Copper 0.211mg 0.035mg Pecan pie
Manganese 0.712mg 0.098mg Pecan pie
Selenium 12µg 0.8µg Pecan pie
Vitamin A 357IU 185IU Pecan pie
Vitamin A RAE 82µg 43µg Pecan pie
Vitamin E 0.42mg Mashed potato
Vitamin C 0.2mg 0mg Pecan pie
Vitamin B1 0.188mg 0.015mg Pecan pie
Vitamin B2 0.18mg 0.015mg Pecan pie
Vitamin B3 0.847mg 1.08mg Mashed potato
Vitamin B5 0.479mg Pecan pie
Vitamin B6 0.06mg 0.12mg Mashed potato
Folate 26µg 9µg Pecan pie
Vitamin B12 0.17µg 0.07µg Pecan pie
Vitamin K 5.9µg Mashed potato
Tryptophan 0.069mg Pecan pie
Threonine 0.189mg Pecan pie
Isoleucine 0.223mg Pecan pie
Leucine 0.372mg Pecan pie
Lysine 0.248mg Pecan pie
Methionine 0.125mg Pecan pie
Phenylalanine 0.25mg Pecan pie
Valine 0.255mg Pecan pie
Histidine 0.116mg Pecan pie
Cholesterol 87mg 0mg Mashed potato
Trans Fat 0.105g Pecan pie
Saturated Fat 3.989g 0.577g Mashed potato
Omega-3 - DHA 0.008g 0g Pecan pie
Omega-3 - EPA 0.001g 0.001g
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 11.181g 0.72g Pecan pie
Polyunsaturated fat 5.71g 1.342g Pecan pie
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
Pecan pie 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
17%
Pecan pie
9%
Mashed potato
Minerals Daily Need Coverage Score
43%
Pecan pie
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pecan pie
Pecan pie contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Pecan pie
Pecan pie is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Pecan pie
Pecan pie is relatively richer in minerals
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 3.412g)
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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.