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  6. Sapodilla vs. Mashed potato

Sapodilla vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between sapodillas and mashed potato

  • Sapodillas have more vitamin C, fiber, iron, and copper; however, mashed potato has more phosphorus, vitamin B6, vitamin B3, and polyunsaturated fat.
  • Sapodillas' daily need coverage for vitamin C is 16% more.
  • Sapodillas have 4 times more fiber than mashed potato. Sapodillas have 5.3g of fiber, while mashed potato has 1.3g.
  • Sapodillas are lower in sodium.
  • Mashed potato has a higher glycemic index than sapodillas.

The food varieties used in the comparison are Sapodilla, raw and Fast foods, potato, mashed.

Infographic

Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
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 CalciumCalcium +16.7%
Contains more IronIron +158.1%
Contains more CopperCopper +145.7%
Contains less SodiumSodium -96.1%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +48.2%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +391.7%
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.
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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
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 B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +55.6%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B6Vitamin B6 +224.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sapodilla Mashed potato DV% diff.
Fiber 5.3g 1.3g 16%
Vitamin C 14.7mg 0mg 16%
Sodium 12mg 306mg 13%
Polyunsaturated fat 0.011g 1.342g 9%
Phosphorus 12mg 59mg 7%
Vitamin B6 0.037mg 0.12mg 6%
Vitamin B3 0.2mg 1.08mg 6%
Iron 0.8mg 0.31mg 6%
Copper 0.086mg 0.035mg 6%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Vitamin B5 0.252mg 5%
Vitamin A 3µg 43µg 4%
Manganese 0.098mg 4%
Vitamin B12 0µg 0.07µg 3%
Potassium 193mg 286mg 3%
Vitamin E 0.42mg 3%
Fats 1.1g 2.82g 3%
Choline 13.4mg 2%
Saturated fat 0.194g 0.577g 2%
Carbs 19.96g 14.65g 2%
Protein 0.44g 1.65g 2%
Magnesium 12mg 15mg 1%
Folate 14µg 9µg 1%
Vitamin B1 0mg 0.015mg 1%
Zinc 0.1mg 0.22mg 1%
Calories 83kcal 89kcal 0%
Net carbs 14.66g 13.35g N/A
Calcium 21mg 18mg 0%
Sugar 0.5g N/A
Selenium 0.6µg 0.8µg 0%
Vitamin B2 0.02mg 0.015mg 0%
Trans fat 0g 0.105g N/A
Monounsaturated fat 0.521g 0.72g 0%
Tryptophan 0.005mg 0%
Threonine 0.012mg 0%
Isoleucine 0.015mg 0%
Leucine 0.024mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.013mg 0%
Valine 0.016mg 0%
Histidine 0.016mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 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 CarbsCarbs +36.2%
Contains more ProteinProtein +275%
Contains more FatsFats +156.4%
Contains more OtherOther +152%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated fat -66.4%
Contains more Mono. FatMonounsaturated fat +38.2%
Contains more Poly. FatPolyunsaturated fat +12100%

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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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.