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  6. Shallot vs. Mashed potato

Shallot vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between shallot and mashed potato?

  • Shallot is richer in vitamin B6, iron, vitamin C, manganese, fiber, folate, and copper, while mashed potato is higher in vitamin B3.
  • Shallot's daily need coverage for vitamin B6 is 17% higher.
  • Shallot is lower in sodium.
  • Mashed potato has a higher glycemic index (87) than shallot (30).

We used Shallots, raw and Fast foods, potato, mashed types in this comparison.

Infographic

Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 +40%
Contains more CalciumCalcium +105.6%
Contains more PotassiumPotassium +16.8%
Contains more IronIron +287.1%
Contains more CopperCopper +151.4%
Contains more ZincZinc +81.8%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +198%
Contains more SeleniumSelenium +50%
~equal in Phosphorus ~59mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more FolateFolate +277.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +637.5%
Contains more CholineCholine +18.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Mashed potato DV% diff.
Vitamin B6 0.345mg 0.12mg 17%
Sodium 12mg 306mg 13%
Iron 1.2mg 0.31mg 11%
Vitamin C 8mg 0mg 9%
Polyunsaturated fat 0.039g 1.342g 9%
Fiber 3.2g 1.3g 8%
Manganese 0.292mg 0.098mg 8%
Copper 0.088mg 0.035mg 6%
Vitamin B3 0.2mg 1.08mg 6%
Vitamin B5 0.29mg 6%
Folate 34µg 9µg 6%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Vitamin K 0.8µg 5.9µg 4%
Fats 0.1g 2.82g 4%
Vitamin B1 0.06mg 0.015mg 4%
Vitamin B12 0µg 0.07µg 3%
Saturated fat 0.017g 0.577g 3%
Vitamin E 0.04mg 0.42mg 3%
Calcium 37mg 18mg 2%
Zinc 0.4mg 0.22mg 2%
Monounsaturated fat 0.014g 0.72g 2%
Protein 2.5g 1.65g 2%
Calories 72kcal 89kcal 1%
Selenium 1.2µg 0.8µg 1%
Potassium 334mg 286mg 1%
Magnesium 21mg 15mg 1%
Carbs 16.8g 14.65g 1%
Net carbs 13.6g 13.35g N/A
Sugar 7.87g 0.5g N/A
Phosphorus 60mg 59mg 0%
Vitamin B2 0.02mg 0.015mg 0%
Trans fat 0g 0.105g N/A
Choline 11.3mg 13.4mg 0%
Tryptophan 0.028mg 0%
Threonine 0.098mg 0%
Isoleucine 0.106mg 0%
Leucine 0.149mg 0%
Lysine 0.125mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.081mg 0%
Valine 0.11mg 0%
Histidine 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +51.5%
Contains more CarbsCarbs +14.7%
Contains more FatsFats +2720%
Contains more OtherOther +57.5%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -97.1%
Contains more Mono. FatMonounsaturated fat +5042.9%
Contains more Poly. FatPolyunsaturated fat +3341%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.