Potato vs. Mashed potato — In-Depth Nutrition Comparison
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Summary of differences between Potato and Mashed potato
- Mashed potato has less Vitamin B6, Vitamin C, Iron, Copper, Potassium, and Manganese than Potato.
- Potato covers your daily need of Vitamin B6 15% more than Mashed potato.
- Potato has less Sodium.
These are the specific foods used in this comparison Potatoes, baked, flesh and skin, without salt and Fast foods, potato, mashed.
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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.
Contains
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Iron
+248.4%
Contains
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Magnesium
+86.7%
Contains
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Phosphorus
+18.6%
Contains
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Potassium
+87.1%
Contains
less
Sodium
-96.7%
Contains
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Zinc
+63.6%
Contains
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Copper
+237.1%
Contains
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Manganese
+123.5%
Contains
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Calcium
+20%
Contains
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Selenium
+100%
Contains
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Iron
+248.4%
Contains
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Magnesium
+86.7%
Contains
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Phosphorus
+18.6%
Contains
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Potassium
+87.1%
Contains
less
Sodium
-96.7%
Contains
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Zinc
+63.6%
Contains
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Copper
+237.1%
Contains
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Manganese
+123.5%
Contains
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Calcium
+20%
Contains
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Selenium
+100%
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.
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+326.7%
Contains
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Vitamin B2
+220%
Contains
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Vitamin B3
+30.6%
Contains
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Vitamin B6
+159.2%
Contains
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Folate
+211.1%
Contains
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Vitamin A
+1750%
Contains
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Vitamin E
+950%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+195%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+326.7%
Contains
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Vitamin B2
+220%
Contains
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Vitamin B3
+30.6%
Contains
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Vitamin B6
+159.2%
Contains
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Folate
+211.1%
Contains
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Vitamin A
+1750%
Contains
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Vitamin E
+950%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+195%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+51.5%
Contains
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Carbs
+44.4%
Contains
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Fats
+2069.2%
Equal in Water - 79.62
Equal in Other - 1.26
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Contains
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Protein
+51.5%
Contains
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Carbs
+44.4%
Contains
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Fats
+2069.2%
Equal in Water - 79.62
Equal in Other - 1.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-94.1%
Contains
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Monounsaturated Fat
+23900%
Contains
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Polyunsaturated fat
+2254.4%
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.057 g
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Contains
less
Saturated Fat
-94.1%
Contains
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Monounsaturated Fat
+23900%
Contains
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Polyunsaturated fat
+2254.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+42.7%
Contains
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Sucrose
+300%
Contains
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Glucose
+120%
Contains
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Fructose
+70%
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
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Starch
+42.7%
Contains
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Sucrose
+300%
Contains
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Glucose
+120%
Contains
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Fructose
+70%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 18.95g | 13.35g |
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| Protein | 2.5g | 1.65g |
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| Fats | 0.13g | 2.82g |
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| Carbs | 21.15g | 14.65g |
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| Calories | 93kcal | 89kcal |
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| Starch | 17.27g | 12.1g |
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| Fructose | 0.34g | 0.2g |
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| Sugar | 1.18g | 0.5g |
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| Fiber | 2.2g | 1.3g |
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| Calcium | 15mg | 18mg |
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| Iron | 1.08mg | 0.31mg |
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| Magnesium | 28mg | 15mg |
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| Phosphorus | 70mg | 59mg |
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| Potassium | 535mg | 286mg |
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| Sodium | 10mg | 306mg |
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| Zinc | 0.36mg | 0.22mg |
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| Copper | 0.118mg | 0.035mg |
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| Manganese | 0.219mg | 0.098mg |
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| Selenium | 0.4µg | 0.8µg |
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| Vitamin A | 10IU | 185IU |
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| Vitamin A RAE | 1µg | 43µg |
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| Vitamin E | 0.04mg | 0.42mg |
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| Vitamin C | 9.6mg | 0mg |
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| Vitamin B1 | 0.064mg | 0.015mg |
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| Vitamin B2 | 0.048mg | 0.015mg |
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| Vitamin B3 | 1.41mg | 1.08mg |
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| Vitamin B5 | 0.376mg |
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| Vitamin B6 | 0.311mg | 0.12mg |
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| Folate | 28µg | 9µg |
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| Vitamin B12 | 0µg | 0.07µg |
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| Vitamin K | 2µg | 5.9µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.081mg |
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| Isoleucine | 0.08mg |
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| Leucine | 0.119mg |
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| Lysine | 0.13mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.099mg |
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| Valine | 0.125mg |
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| Histidine | 0.042mg |
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| Trans Fat | 0g | 0.105g |
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| Saturated Fat | 0.034g | 0.577g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Monounsaturated Fat | 0.003g | 0.72g |
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| Polyunsaturated fat | 0.057g | 1.342g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
22%
15%
Comparison summary
Which food contains less Sodium?
Potato contains less Sodium (difference - 296mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.543g)
Which food is lower in glycemic index?
Potato is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.68g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.