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  6. Pita vs. Mashed potato

Pita vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between pita and mashed potato

  • Pita has more vitamin B1, manganese, copper, iron, calcium, vitamin B3, vitamin B2, and zinc; however, mashed potato has more vitamin B6.
  • Pita's daily need coverage for vitamin B1 is 21% more.
  • Pita has 6 times more vitamin B2 than mashed potato. Pita has 0.097mg of vitamin B2, while mashed potato has 0.015mg.
  • Mashed potato is lower in sodium.
  • Mashed potato has a higher glycemic index than pita.

The food varieties used in the comparison are Bread, pita, white, unenriched and Fast foods, potato, mashed.

Infographic

Pita 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.
Pita
Pita
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 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 +73.3%
Contains more CalciumCalcium +377.8%
Contains more IronIron +351.6%
Contains more CopperCopper +380%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +64.4%
Contains more ManganeseManganese +390.8%
Contains more PotassiumPotassium +138.3%
Contains less SodiumSodium -42.9%

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.
Pita
Pita
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% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 +1680%
Contains more Vitamin B2Vitamin B2 +546.7%
Contains more Vitamin B3Vitamin B3 +98.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pita Mashed potato DV% diff.
Vitamin B1 0.267mg 0.015mg 21%
Manganese 0.481mg 0.098mg 17%
Copper 0.168mg 0.035mg 15%
Protein 9.1g 1.65g 15%
Carbs 55.7g 14.65g 14%
Iron 1.4mg 0.31mg 14%
Sodium 536mg 306mg 10%
Calories 275kcal 89kcal 9%
Vitamin B5 0.397mg 8%
Vitamin B3 2.142mg 1.08mg 7%
Vitamin B6 0.034mg 0.12mg 7%
Calcium 86mg 18mg 7%
Vitamin B2 0.097mg 0.015mg 6%
Zinc 0.84mg 0.22mg 6%
Starch 12.1g 5%
Phosphorus 97mg 59mg 5%
Polyunsaturated fat 0.535g 1.342g 5%
Vitamin A 0µg 43µg 5%
Potassium 120mg 286mg 5%
Vitamin K 5.9µg 5%
Fiber 2.2g 1.3g 4%
Folate 24µg 9µg 4%
Vitamin E 0.42mg 3%
Magnesium 26mg 15mg 3%
Vitamin B12 0µg 0.07µg 3%
Monounsaturated fat 0.105g 0.72g 2%
Saturated fat 0.166g 0.577g 2%
Choline 13.4mg 2%
Fats 1.2g 2.82g 2%
Selenium 0.8µg 1%
Net carbs 53.5g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 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
Pita
Pita
3
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 +451.5%
Contains more CarbsCarbs +280.2%
Contains more OtherOther +50.8%
Contains more FatsFats +135%
Contains more WaterWater +148%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 -71.2%
Contains more Mono. FatMonounsaturated fat +585.7%
Contains more Poly. FatPolyunsaturated fat +150.8%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.