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  6. Potato bread vs. Mashed potato

Potato bread vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between potato bread and mashed potato

  • The amount of phosphorus, folate, iron, fiber, calcium, selenium, vitamin B1, potassium, zinc, and vitamin B6 in potato bread is higher than in mashed potato.
  • Potato bread covers your daily phosphorus needs 44% more than mashed potato.
  • Mashed potato has 14 times less folate than potato bread. Potato bread has 126µg of folate, while mashed potato has 9µg.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of potato bread is 61.

Specific food types used in this comparison are Bread, potato and Fast foods, potato, mashed.

Infographic

Potato bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +86.7%
Contains more CalciumCalcium +944.4%
Contains more PotassiumPotassium +151%
Contains more IronIron +625.8%
Contains more CopperCopper +168.6%
Contains more ZincZinc +554.5%
Contains more PhosphorusPhosphorus +525.4%
Contains more ManganeseManganese +158.2%
Contains more SeleniumSelenium +1087.5%
Contains less SodiumSodium -18.4%

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.
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 EVitamin E +11.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1153.3%
Contains more Vitamin B2Vitamin B2 +606.7%
Contains more Vitamin B3Vitamin B3 +15.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +93.3%
Contains more Vitamin B12Vitamin B12 +114.3%
Contains more Vitamin KVitamin K +15.3%
Contains more FolateFolate +1300%
Contains more CholineCholine +37.3%
Contains more Vitamin AVitamin A +79.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Potato bread Mashed potato DV% diff.
Phosphorus 369mg 59mg 44%
Folate 126µg 9µg 29%
Iron 2.25mg 0.31mg 24%
Protein 12.5g 1.65g 22%
Fiber 6.3g 1.3g 20%
Calcium 188mg 18mg 17%
Vitamin B5 0.817mg 16%
Selenium 9.5µg 0.8µg 16%
Vitamin B1 0.188mg 0.015mg 14%
Potassium 718mg 286mg 13%
Carbs 47.07g 14.65g 11%
Zinc 1.44mg 0.22mg 11%
Polyunsaturated fat 0g 1.342g 9%
Vitamin B6 0.232mg 0.12mg 9%
Calories 266kcal 89kcal 9%
Vitamin B2 0.106mg 0.015mg 7%
Manganese 0.253mg 0.098mg 7%
Copper 0.094mg 0.035mg 7%
Starch 12.1g 5%
Sodium 375mg 306mg 3%
Vitamin B12 0.15µg 0.07µg 3%
Magnesium 28mg 15mg 3%
Saturated fat 0g 0.577g 3%
Monounsaturated fat 0g 0.72g 2%
Vitamin A 24µg 43µg 2%
Vitamin B3 1.25mg 1.08mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin K 6.8µg 5.9µg 1%
Choline 18.4mg 13.4mg 1%
Fats 3.13g 2.82g 0%
Net carbs 40.77g 13.35g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 0.5g N/A
Vitamin E 0.47mg 0.42mg 0%
Trans fat 0g 0.105g N/A
Tryptophan 0.081mg 0%
Threonine 0.224mg 0%
Isoleucine 0.268mg 0%
Leucine 0.44mg 0%
Lysine 0.311mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.285mg 0%
Valine 0.305mg 0%
Histidine 0.143mg 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 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +657.6%
Contains more CarbsCarbs +221.3%
Contains more OtherOther +197.6%
Contains more WaterWater +137.3%
~equal in Fats ~2.82g

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.