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Pudding vs. Mashed potato — In-Depth Nutrition Comparison

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How are pudding and mashed potato different?

  • Pudding has more vitamin B2, vitamin B12, calcium, copper, vitamin D, and selenium; however, mashed potato is richer in vitamin B6 and vitamin B3.
  • Pudding covers your daily need for vitamin B2, 11% more than mashed potato.
  • Mashed potato contains less saturated fat.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of pudding is 47.

Puddings, chocolate, dry mix, regular, prepared with whole milk and Fast foods, potato, mashed types were used in this article.

Infographic

Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
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 +33.3%
Contains more CalciumCalcium +488.9%
Contains more CopperCopper +217.1%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +47.5%
Contains less SodiumSodium -68%
Contains more SeleniumSelenium +362.5%
Contains more PotassiumPotassium +90.7%
~equal in Iron ~0.31mg
~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 0% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +153.3%
Contains more Vitamin B2Vitamin B2 +946.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +342.9%
Contains more Vitamin AVitamin A +10.3%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B3Vitamin B3 +712%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin KVitamin K +1866.7%
Contains more FolateFolate +125%
Contains more CholineCholine +18.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 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 +91.5%
Contains more FatsFats +11.7%
Contains more CarbsCarbs +34.1%
Contains more OtherOther +37%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 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 +13.8%
Contains less Sat. FatSaturated fat -68.1%
Contains more Poly. FatPolyunsaturated fat +645.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pudding Mashed potato DV% diff.
Vitamin B2 0.157mg 0.015mg 11%
Vitamin B12 0.31µg 0.07µg 10%
Calcium 106mg 18mg 9%
Sodium 98mg 306mg 9%
Polyunsaturated fat 0.18g 1.342g 8%
Copper 0.111mg 0.035mg 8%
Vitamin B6 0.03mg 0.12mg 7%
Vitamin B5 0.326mg 7%
Vitamin D 44IU 0IU 6%
Vitamin B3 0.133mg 1.08mg 6%
Vitamin D 1.1µg 0µg 6%
Saturated fat 1.81g 0.577g 6%
Starch 12.1g 5%
Vitamin K 0.3µg 5.9µg 5%
Selenium 3.7µg 0.8µg 5%
Phosphorus 87mg 59mg 4%
Potassium 150mg 286mg 4%
Cholesterol 9mg 0mg 3%
Protein 3.16g 1.65g 3%
Vitamin B1 0.038mg 0.015mg 2%
Carbs 19.64g 14.65g 2%
Fiber 0.8g 1.3g 2%
Zinc 0.48mg 0.22mg 2%
Vitamin E 0.06mg 0.42mg 2%
Calories 120kcal 89kcal 2%
Magnesium 20mg 15mg 1%
Fats 3.15g 2.82g 1%
Folate 4µg 9µg 1%
Caffeine 2mg 0mg 1%
Net carbs 18.84g 13.35g N/A
Iron 0.34mg 0.31mg 0%
Sugar 11.96g 0.5g N/A
Vitamin A 39µg 43µg 0%
Manganese 0.097mg 0.098mg 0%
Trans fat 0.105g N/A
Choline 11.3mg 13.4mg 0%
Monounsaturated fat 0.819g 0.72g 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
Pudding 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
12%
Pudding
9%
Mashed potato
Minerals Daily Need Coverage Score
21%
Pudding
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Pudding
Pudding contains less Sodium (difference - 208mg)
Which food is lower in glycemic index?
Pudding
Pudding is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Pudding
Pudding is relatively richer in minerals
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 11.46g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.233g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
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.

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.