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  6. Powdered milk vs. Mashed potato

Powdered milk vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between powdered milk and mashed potato

  • Mashed potato contains less vitamin B12, phosphorus, vitamin B2, calcium, potassium, zinc, selenium, and vitamin B1 than powdered milk.
  • Powdered milk's daily need coverage for vitamin B12 is 133% higher.
  • Powdered milk has a lower glycemic index. The glycemic index of powdered milk is 32, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Milk, dry, whole, without added vitamin D and Fast foods, potato, mashed.

Infographic

Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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 +466.7%
Contains more CalciumCalcium +4966.7%
Contains more PotassiumPotassium +365%
Contains more IronIron +51.6%
Contains more CopperCopper +128.6%
Contains more ZincZinc +1418.2%
Contains more PhosphorusPhosphorus +1215.3%
Contains more SeleniumSelenium +1937.5%
Contains less SodiumSodium -17.5%
Contains more ManganeseManganese +145%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 AVitamin A +500%
Contains more Vitamin EVitamin E +38.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1786.7%
Contains more Vitamin B2Vitamin B2 +7933.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +151.7%
Contains more Vitamin B12Vitamin B12 +4542.9%
Contains more FolateFolate +311.1%
Contains more CholineCholine +776.1%
Contains more Vitamin B3Vitamin B3 +67.2%
Contains more Vitamin KVitamin K +168.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 +1495.2%
Contains more FatsFats +847.2%
Contains more CarbsCarbs +162.3%
Contains more OtherOther +382.5%
Contains more WaterWater +3123.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 +1000.6%
Contains less Sat. FatSaturated fat -96.6%
Contains more Poly. FatPolyunsaturated fat +101.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Powdered milk Mashed potato
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Powdered milk Mashed potato DV% diff.
Vitamin B12 3.25µg 0.07µg 133%
Phosphorus 776mg 59mg 102%
Vitamin B2 1.205mg 0.015mg 92%
Calcium 912mg 18mg 89%
Saturated fat 16.742g 0.577g 73%
Protein 26.32g 1.65g 49%
Vitamin B5 2.271mg 45%
Fats 26.71g 2.82g 37%
Cholesterol 97mg 0mg 32%
Potassium 1330mg 286mg 31%
Zinc 3.34mg 0.22mg 28%
Selenium 16.3µg 0.8µg 28%
Vitamin A 258µg 43µg 24%
Vitamin B1 0.283mg 0.015mg 22%
Calories 496kcal 89kcal 20%
Choline 117.4mg 13.4mg 19%
Monounsaturated fat 7.924g 0.72g 18%
Magnesium 85mg 15mg 17%
Vitamin B6 0.302mg 0.12mg 14%
Vitamin C 8.6mg 0mg 10%
Carbs 38.42g 14.65g 8%
Folate 37µg 9µg 7%
Copper 0.08mg 0.035mg 5%
Starch 12.1g 5%
Polyunsaturated fat 0.665g 1.342g 5%
Fiber 0g 1.3g 5%
Vitamin K 2.2µg 5.9µg 3%
Vitamin B3 0.646mg 1.08mg 3%
Manganese 0.04mg 0.098mg 3%
Vitamin D 0.5µg 0µg 3%
Sodium 371mg 306mg 3%
Vitamin D 20IU 0IU 3%
Iron 0.47mg 0.31mg 2%
Vitamin E 0.58mg 0.42mg 1%
Net carbs 38.42g 13.35g N/A
Sugar 38.42g 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.371mg 0%
Threonine 1.188mg 0%
Isoleucine 1.592mg 0%
Leucine 2.578mg 0%
Lysine 2.087mg 0%
Methionine 0.66mg 0%
Phenylalanine 1.271mg 0%
Valine 1.762mg 0%
Histidine 0.714mg 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 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
93%
Powdered milk
9%
Mashed potato
Minerals Daily Need Coverage Score
106%
Powdered milk
15%
Mashed potato

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 37.92g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 16.165g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.2)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.