Raisin vs. Mashed potato — In-Depth Nutrition Comparison
Compare
What are the differences between raisins and mashed potato?
- The amount of copper, iron, potassium, fiber, manganese, vitamin B2, vitamin B1, and phosphorus in raisins is higher than in mashed potato.
- Raisins' daily need coverage for copper is 31% more.
- Mashed potato contains 8 times less vitamin B2 than raisins. Raisins contain 0.125mg of vitamin B2, while mashed potato contains 0.015mg.
- Raisins have less sodium.
- Raisins have a lower glycemic index (64) than mashed potato (87).
We used Raisins, seedless and Fast foods, potato, mashed types in this article.
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.
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +177.8% |
| Contains more PotassiumPotassium | +161.9% |
| Contains more IronIron | +506.5% |
| Contains more CopperCopper | +808.6% |
| Contains more PhosphorusPhosphorus | +71.2% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +205.1% |
| Contains more SeleniumSelenium | +33.3% |
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 | +606.7% |
| Contains more Vitamin B2Vitamin B2 | +733.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +45% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B3Vitamin B3 | +41% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +68.6% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +20.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 0.2g | 37% |
| Copper | 0.318mg | 0.035mg | 31% |
| Carbs | 79.18g | 14.65g | 22% |
| Iron | 1.88mg | 0.31mg | 20% |
| Potassium | 749mg | 286mg | 14% |
| Sodium | 11mg | 306mg | 13% |
| Calories | 299kcal | 89kcal | 11% |
| Fiber | 3.7g | 1.3g | 10% |
| Polyunsaturated fat | 0.037g | 1.342g | 9% |
| Manganese | 0.299mg | 0.098mg | 9% |
| Vitamin B2 | 0.125mg | 0.015mg | 8% |
| Vitamin B1 | 0.106mg | 0.015mg | 8% |
| Phosphorus | 101mg | 59mg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin B6 | 0.174mg | 0.12mg | 4% |
| Starch | 2.7g | 12.1g | 4% |
| Fats | 0.46g | 2.82g | 4% |
| Magnesium | 32mg | 15mg | 4% |
| Protein | 3.07g | 1.65g | 3% |
| Vitamin C | 2.3mg | 0mg | 3% |
| Calcium | 50mg | 18mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Saturated fat | 0.058g | 0.577g | 2% |
| Vitamin K | 3.5µg | 5.9µg | 2% |
| Monounsaturated fat | 0.051g | 0.72g | 2% |
| Vitamin E | 0.12mg | 0.42mg | 2% |
| Vitamin B5 | 0.095mg | 2% | |
| Vitamin B3 | 0.766mg | 1.08mg | 2% |
| Folate | 5µg | 9µg | 1% |
| Net carbs | 75.48g | 13.35g | N/A |
| Sugar | 59.19g | 0.5g | N/A |
| Zinc | 0.22mg | 0.22mg | 0% |
| Selenium | 0.6µg | 0.8µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Choline | 11.1mg | 13.4mg | 0% |
| Tryptophan | 0.05mg | 0% | |
| Threonine | 0.077mg | 0% | |
| Isoleucine | 0.057mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.083mg | 0% | |
| Histidine | 0.072mg | 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 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +86.1% |
| Contains more CarbsCarbs | +440.5% |
| Contains more OtherOther | +47.6% |
| Contains more FatsFats | +513% |
| Contains more WaterWater | +416% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 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 | -89.9% |
| Contains more Mono. FatMonounsaturated fat | +1311.8% |
| Contains more Poly. FatPolyunsaturated fat | +3527% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
2.7 g
Sucrose:
0.45 g
Glucose:
27.75 g
Fructose:
29.68 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 SucroseSucrose | +350% |
| Contains more GlucoseGlucose | +13775% |
| Contains more FructoseFructose | +14740% |
| Contains more StarchStarch | +348.1% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
