Russet potato vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on the differences between russet potatoes and mashed potato
- Russet potatoes are higher than mashed potato in vitamin B6, iron, vitamin C, copper, potassium, and manganese.
- Russet potatoes cover your daily vitamin B6 needs 18% more than mashed potato.
- The amount of sodium in russet potatoes is lower.
Food varieties used in this article are Potatoes, Russet, flesh, and skin, baked 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 | +100% |
| Contains more PotassiumPotassium | +92.3% |
| Contains more IronIron | +245.2% |
| Contains more CopperCopper | +205.7% |
| Contains more ZincZinc | +59.1% |
| Contains more PhosphorusPhosphorus | +20.3% |
| Contains less SodiumSodium | -95.4% |
| Contains more ManganeseManganese | +132.7% |
| Contains more SeleniumSelenium | +60% |
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 | +346.7% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B3Vitamin B3 | +24.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +195% |
| Contains more FolateFolate | +188.9% |
| Contains more CholineCholine | +11.9% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +195% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.354mg | 0.12mg | 18% |
| Sodium | 14mg | 306mg | 13% |
| Iron | 1.07mg | 0.31mg | 10% |
| Vitamin C | 8.3mg | 0mg | 9% |
| Polyunsaturated fat | 0.054g | 1.342g | 9% |
| Copper | 0.107mg | 0.035mg | 8% |
| Vitamin B5 | 0.38mg | 8% | |
| Potassium | 550mg | 286mg | 8% |
| Manganese | 0.228mg | 0.098mg | 6% |
| Vitamin A | 1µg | 43µg | 5% |
| Magnesium | 30mg | 15mg | 4% |
| Fiber | 2.3g | 1.3g | 4% |
| Fats | 0.13g | 2.82g | 4% |
| Vitamin B1 | 0.067mg | 0.015mg | 4% |
| Folate | 26µg | 9µg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B2 | 0.048mg | 0.015mg | 3% |
| Vitamin K | 2µg | 5.9µg | 3% |
| Vitamin E | 0.07mg | 0.42mg | 2% |
| Phosphorus | 71mg | 59mg | 2% |
| Saturated fat | 0.032g | 0.577g | 2% |
| Vitamin B3 | 1.348mg | 1.08mg | 2% |
| Protein | 2.63g | 1.65g | 2% |
| Monounsaturated fat | 0.003g | 0.72g | 2% |
| Carbs | 21.44g | 14.65g | 2% |
| Starch | 17.45g | 12.1g | 2% |
| Selenium | 0.5µg | 0.8µg | 1% |
| Zinc | 0.35mg | 0.22mg | 1% |
| Calories | 97kcal | 89kcal | 0% |
| Net carbs | 19.14g | 13.35g | N/A |
| Calcium | 18mg | 18mg | 0% |
| Sugar | 1.08g | 0.5g | N/A |
| Trans fat | 0g | 0.105g | N/A |
| Choline | 15mg | 13.4mg | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.125mg | 0% | |
| Lysine | 0.137mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.104mg | 0% | |
| Valine | 0.131mg | 0% | |
| Histidine | 0.044mg | 0% | |
| Fructose | 0.32g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +59.4% |
| Contains more CarbsCarbs | +46.3% |
| 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
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 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 | -94.5% |
| Contains more Mono. FatMonounsaturated fat | +23900% |
| Contains more Poly. FatPolyunsaturated fat | +2385.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 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 | +44.2% |
| Contains more SucroseSucrose | +290% |
| Contains more GlucoseGlucose | +85% |
| Contains more FructoseFructose | +60% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
