Rye vs. Mashed potato — In-Depth Nutrition Comparison
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Differences between rye and mashed potato
- Mashed potato contains less manganese, fiber, phosphorus, copper, iron, vitamin B1, selenium, magnesium, zinc, and vitamin B3 than rye.
- Rye's daily need coverage for manganese is 108% higher.
- Mashed potato contains 21 times less vitamin B1 than rye. Rye contains 0.316mg of vitamin B1, while mashed potato contains 0.015mg.
- Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Rye grain and Fast foods, potato, mashed.
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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 | +633.3% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +78.3% |
| Contains more IronIron | +748.4% |
| Contains more CopperCopper | +948.6% |
| Contains more ZincZinc | +1104.5% |
| Contains more PhosphorusPhosphorus | +462.7% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +2529.6% |
| Contains more SeleniumSelenium | +1637.5% |
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 EVitamin E | +102.4% |
| Contains more Vitamin B1Vitamin B1 | +2006.7% |
| Contains more Vitamin B2Vitamin B2 | +1573.3% |
| Contains more Vitamin B3Vitamin B3 | +295.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +145% |
| Contains more FolateFolate | +322.2% |
| Contains more CholineCholine | +126.9% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.098mg | 108% |
| Fiber | 15.1g | 1.3g | 55% |
| Phosphorus | 332mg | 59mg | 39% |
| Copper | 0.367mg | 0.035mg | 37% |
| Vitamin B5 | 1.456mg | 29% | |
| Iron | 2.63mg | 0.31mg | 29% |
| Vitamin B1 | 0.316mg | 0.015mg | 25% |
| Selenium | 13.9µg | 0.8µg | 24% |
| Magnesium | 110mg | 15mg | 23% |
| Zinc | 2.65mg | 0.22mg | 22% |
| Carbs | 75.86g | 14.65g | 20% |
| Vitamin B3 | 4.27mg | 1.08mg | 20% |
| Vitamin B2 | 0.251mg | 0.015mg | 18% |
| Protein | 10.34g | 1.65g | 17% |
| Vitamin B6 | 0.294mg | 0.12mg | 13% |
| Sodium | 2mg | 306mg | 13% |
| Calories | 338kcal | 89kcal | 12% |
| Folate | 38µg | 9µg | 7% |
| Potassium | 510mg | 286mg | 7% |
| Starch | 12.1g | 5% | |
| Vitamin A | 1µg | 43µg | 5% |
| Polyunsaturated fat | 0.767g | 1.342g | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Choline | 30.4mg | 13.4mg | 3% |
| Vitamin E | 0.85mg | 0.42mg | 3% |
| Fats | 1.63g | 2.82g | 2% |
| Saturated fat | 0.197g | 0.577g | 2% |
| Calcium | 24mg | 18mg | 1% |
| Monounsaturated fat | 0.208g | 0.72g | 1% |
| Net carbs | 60.76g | 13.35g | N/A |
| Sugar | 0.98g | 0.5g | N/A |
| Vitamin K | 5.9µg | 5.9µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 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:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +526.7% |
| Contains more CarbsCarbs | +417.8% |
| Contains more OtherOther | +24.6% |
| Contains more FatsFats | +73% |
| Contains more WaterWater | +651.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 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 | -65.9% |
| Contains more Mono. FatMonounsaturated fat | +246.2% |
| Contains more Poly. FatPolyunsaturated fat | +75% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 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 | +610% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +25% |
| Contains more FructoseFructose | +81.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
