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Potato vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between potatoes and mashed potato

  • Potatoes have more vitamin C, vitamin B6, copper, iron, and vitamin B1, while mashed potato has more polyunsaturated fat.
  • Potatoes' daily need coverage for vitamin C is 22% higher.
  • Mashed potato contains 5 times less vitamin B1 than potatoes. Potatoes contain 0.081mg of vitamin B1, while mashed potato contains 0.015mg.
  • The amount of sodium in potatoes is lower.

The food types used in this comparison are Potatoes, flesh, and skin, raw and Fast foods, potato, mashed.

Infographic

Potato vs Mashed potato infographic
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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.
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +53.3%
Contains more PotassiumPotassium +48.6%
Contains more IronIron +161.3%
Contains more CopperCopper +214.3%
Contains more ZincZinc +36.4%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +104.1%
Contains more CalciumCalcium +50%
Contains more SeleniumSelenium +100%
~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.
Potato
6
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +148.3%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +195%
Contains more CholineCholine +10.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.08mg

All nutrients comparison - raw data values

Nutrient Potato Mashed potato DV% diff.
Vitamin C 19.7mg 0mg 22%
Vitamin B6 0.298mg 0.12mg 14%
Sodium 6mg 306mg 13%
Polyunsaturated fat 0.042g 1.342g 9%
Copper 0.11mg 0.035mg 8%
Iron 0.81mg 0.31mg 6%
Vitamin B1 0.081mg 0.015mg 6%
Vitamin B5 0.295mg 6%
Vitamin A 0µg 43µg 5%
Manganese 0.2mg 0.098mg 4%
Fats 0.09g 2.82g 4%
Potassium 425mg 286mg 4%
Saturated fat 0.025g 0.577g 3%
Vitamin E 0.01mg 0.42mg 3%
Fiber 2.1g 1.3g 3%
Vitamin K 2µg 5.9µg 3%
Vitamin B12 0µg 0.07µg 3%
Folate 15µg 9µg 2%
Magnesium 23mg 15mg 2%
Monounsaturated fat 0.002g 0.72g 2%
Protein 2.05g 1.65g 1%
Calories 77kcal 89kcal 1%
Vitamin B2 0.032mg 0.015mg 1%
Selenium 0.4µg 0.8µg 1%
Starch 15.29g 12.1g 1%
Zinc 0.3mg 0.22mg 1%
Calcium 12mg 18mg 1%
Carbs 17.49g 14.65g 1%
Net carbs 15.39g 13.35g N/A
Sugar 0.82g 0.5g N/A
Phosphorus 57mg 59mg 0%
Vitamin B3 1.061mg 1.08mg 0%
Trans fat 0g 0.105g N/A
Choline 12.1mg 13.4mg 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +24.2%
Contains more CarbsCarbs +19.4%
Contains more FatsFats +3033.3%
Contains more OtherOther +12.5%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -95.7%
Contains more Mono. FatMonounsaturated fat +35900%
Contains more Poly. FatPolyunsaturated fat +3095.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
4
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +26.4%
Contains more SucroseSucrose +70%
Contains more GlucoseGlucose +55%
Contains more FructoseFructose +30%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.