Potato vs. Mashed potato — In-Depth Nutrition Comparison
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Summary of differences between potatoes and mashed potato
- Mashed potato has less vitamin B6, vitamin C, iron, copper, potassium, and manganese than potatoes.
- Potatoes cover your daily need for vitamin B6, 15% more than mashed potato.
- Potatoes have less sodium.
These are the specific foods used in this comparison Potatoes, baked, flesh and skin, without salt and Fast foods, potato, mashed.
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.
| Contains more MagnesiumMagnesium | +86.7% |
| Contains more PotassiumPotassium | +87.1% |
| Contains more IronIron | +248.4% |
| Contains more CopperCopper | +237.1% |
| Contains more ZincZinc | +63.6% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +123.5% |
| Contains more CalciumCalcium | +20% |
| Contains more SeleniumSelenium | +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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +326.7% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B3Vitamin B3 | +30.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +159.2% |
| Contains more FolateFolate | +211.1% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +195% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +51.5% |
| Contains more CarbsCarbs | +44.4% |
| Contains more FatsFats | +2069.2% |
~equal in
Water
~79.62g
~equal in
Other
~1.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
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 | -94.1% |
| Contains more Mono. FatMonounsaturated fat | +23900% |
| Contains more Poly. FatPolyunsaturated fat | +2254.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more StarchStarch | +42.7% |
| Contains more SucroseSucrose | +300% |
| Contains more GlucoseGlucose | +120% |
| Contains more FructoseFructose | +70% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.311mg | 0.12mg | 15% |
| Sodium | 10mg | 306mg | 13% |
| Vitamin C | 9.6mg | 0mg | 11% |
| Iron | 1.08mg | 0.31mg | 10% |
| Copper | 0.118mg | 0.035mg | 9% |
| Polyunsaturated fat | 0.057g | 1.342g | 9% |
| Vitamin B5 | 0.376mg | 8% | |
| Potassium | 535mg | 286mg | 7% |
| Manganese | 0.219mg | 0.098mg | 5% |
| Vitamin A | 1µg | 43µg | 5% |
| Folate | 28µg | 9µg | 5% |
| Vitamin B1 | 0.064mg | 0.015mg | 4% |
| Fiber | 2.2g | 1.3g | 4% |
| Fats | 0.13g | 2.82g | 4% |
| Vitamin B2 | 0.048mg | 0.015mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin E | 0.04mg | 0.42mg | 3% |
| Vitamin K | 2µg | 5.9µg | 3% |
| Magnesium | 28mg | 15mg | 3% |
| Phosphorus | 70mg | 59mg | 2% |
| Saturated fat | 0.034g | 0.577g | 2% |
| Monounsaturated fat | 0.003g | 0.72g | 2% |
| Vitamin B3 | 1.41mg | 1.08mg | 2% |
| Protein | 2.5g | 1.65g | 2% |
| Carbs | 21.15g | 14.65g | 2% |
| Starch | 17.27g | 12.1g | 2% |
| Zinc | 0.36mg | 0.22mg | 1% |
| Selenium | 0.4µg | 0.8µg | 1% |
| Calories | 93kcal | 89kcal | 0% |
| Net carbs | 18.95g | 13.35g | N/A |
| Calcium | 15mg | 18mg | 0% |
| Sugar | 1.18g | 0.5g | N/A |
| Trans fat | 0g | 0.105g | N/A |
| Choline | 14.8mg | 13.4mg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.081mg | 0% | |
| Isoleucine | 0.08mg | 0% | |
| Leucine | 0.119mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.099mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.042mg | 0% | |
| Fructose | 0.34g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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 richer in vitamins?
Potato is relatively richer in vitamins
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?
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The foods are relatively equal in Cholesterol (0 mg)