Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Potato salad
  5. Compare
  6. Potato salad vs. Mashed potato

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

Compare

Summary of differences between potato salad and mashed potato

  • Mashed potato has less vitamin C, copper, selenium, vitamin B1, monounsaturated fat, and polyunsaturated fat than potato salad.
  • Potato salad covers your daily need for cholesterol, 23% more than mashed potato.
  • Mashed potato has less cholesterol.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Potato salad, home-prepared and Fast foods, potato, mashed.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 IronIron +109.7%
Contains more CopperCopper +237.1%
Contains more ZincZinc +40.9%
Contains more SeleniumSelenium +412.5%
Contains more PotassiumPotassium +12.6%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -42.2%
~equal in Magnesium ~15mg
~equal in Calcium ~18mg
~equal in Manganese ~0.098mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +413.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin AVitamin A +34.4%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Mashed potato DV% diff.
Cholesterol 68mg 0mg 23%
Polyunsaturated fat 3.737g 1.342g 16%
Vitamin B5 0.534mg 11%
Vitamin C 10mg 0mg 11%
Sodium 529mg 306mg 10%
Copper 0.118mg 0.035mg 9%
Fats 8.2g 2.82g 8%
Selenium 4.1µg 0.8µg 6%
Vitamin B1 0.077mg 0.015mg 5%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Iron 0.65mg 0.31mg 4%
Saturated fat 1.429g 0.577g 4%
Monounsaturated fat 2.48g 0.72g 4%
Vitamin B2 0.06mg 0.015mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0.42mg 3%
Calories 143kcal 89kcal 3%
Choline 13.4mg 2%
Protein 2.68g 1.65g 2%
Vitamin B6 0.141mg 0.12mg 2%
Vitamin A 32µg 43µg 1%
Folate 7µg 9µg 1%
Phosphorus 52mg 59mg 1%
Zinc 0.31mg 0.22mg 1%
Carbs 11.17g 14.65g 1%
Vitamin B3 0.89mg 1.08mg 1%
Potassium 254mg 286mg 1%
Net carbs 9.87g 13.35g N/A
Magnesium 15mg 15mg 0%
Calcium 19mg 18mg 0%
Sugar 0.5g N/A
Fiber 1.3g 1.3g 0%
Manganese 0.101mg 0.098mg 0%
Trans fat 0.105g N/A
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +62.4%
Contains more FatsFats +190.8%
Contains more OtherOther +54.8%
Contains more CarbsCarbs +31.2%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 more Mono. FatMonounsaturated fat +244.4%
Contains more Poly. FatPolyunsaturated fat +178.5%
Contains less Sat. FatSaturated fat -59.6%

People also compare

Potato salad
Potato salad vs Potato
Potato
Potato salad
Potato vs Mashed potato
Mashed potato
Potato salad
Potato salad vs Coleslaw
Coleslaw
Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.