Spaghetti vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between spaghetti and mashed potato
- Spaghetti has more selenium, manganese, and copper; however, mashed potato is richer in potassium, vitamin B6, and polyunsaturated fat.
- Spaghetti covers your daily selenium needs 47% more than mashed potato.
- Mashed potato has 3 times less manganese than spaghetti. Spaghetti has 0.322mg of manganese, while mashed potato has 0.098mg.
- Spaghetti contains less sodium.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of spaghetti is 49.
Specific food types used in this comparison are Pasta, cooked, unenriched, without added salt 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 | +20% |
| Contains more IronIron | +61.3% |
| Contains more CopperCopper | +185.7% |
| Contains more ZincZinc | +131.8% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +228.6% |
| Contains more SeleniumSelenium | +3200% |
| Contains more CalciumCalcium | +157.1% |
| Contains more PotassiumPotassium | +550% |
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 B1Vitamin B1 | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B3Vitamin B3 | +170% |
| Contains more Vitamin B6Vitamin B6 | +144.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +109.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.8 g
Fats:
0.93 g
Carbs:
30.86 g
Water:
62.13 g
Other:
0.28 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +251.5% |
| Contains more CarbsCarbs | +110.6% |
| Contains more FatsFats | +203.2% |
| Contains more WaterWater | +28.2% |
| Contains more OtherOther | +350% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.176 g
Monounsaturated fat:
Mono. Fat
0.131 g
Polyunsaturated fat:
Poly. Fat
0.326 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 | -69.5% |
| Contains more Mono. FatMonounsaturated fat | +449.6% |
| Contains more Poly. FatPolyunsaturated fat | +311.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
26.01 g
Sucrose:
0.09 g
Glucose:
0.04 g
Fructose:
0.03 g
Lactose:
0 g
Maltose:
0.4 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 | +115% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +11.1% |
| Contains more GlucoseGlucose | +400% |
| Contains more FructoseFructose | +566.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 26.4µg | 0.8µg | 47% |
| Sodium | 1mg | 306mg | 13% |
| Manganese | 0.322mg | 0.098mg | 10% |
| Protein | 5.8g | 1.65g | 8% |
| Polyunsaturated fat | 0.326g | 1.342g | 7% |
| Potassium | 44mg | 286mg | 7% |
| Copper | 0.1mg | 0.035mg | 7% |
| Starch | 26.01g | 12.1g | 6% |
| Vitamin B6 | 0.049mg | 0.12mg | 5% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Carbs | 30.86g | 14.65g | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin B3 | 0.4mg | 1.08mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Calories | 158kcal | 89kcal | 3% |
| Zinc | 0.51mg | 0.22mg | 3% |
| Fats | 0.93g | 2.82g | 3% |
| Vitamin E | 0.06mg | 0.42mg | 2% |
| Fiber | 1.8g | 1.3g | 2% |
| Iron | 0.5mg | 0.31mg | 2% |
| Vitamin B5 | 0.112mg | 2% | |
| Saturated fat | 0.176g | 0.577g | 2% |
| Monounsaturated fat | 0.131g | 0.72g | 1% |
| Choline | 6.4mg | 13.4mg | 1% |
| Calcium | 7mg | 18mg | 1% |
| Magnesium | 18mg | 15mg | 1% |
| Folate | 7µg | 9µg | 1% |
| Net carbs | 29.06g | 13.35g | N/A |
| Sugar | 0.56g | 0.5g | N/A |
| Phosphorus | 58mg | 59mg | 0% |
| Vitamin B1 | 0.02mg | 0.015mg | 0% |
| Vitamin B2 | 0.02mg | 0.015mg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.083mg | 0% | |
| Threonine | 0.206mg | 0% | |
| Isoleucine | 0.228mg | 0% | |
| Leucine | 0.44mg | 0% | |
| Lysine | 0.133mg | 0% | |
| Methionine | 0.065mg | 0% | |
| Phenylalanine | 0.297mg | 0% | |
| Valine | 0.262mg | 0% | |
| Histidine | 0.132mg | 0% | |
| Fructose | 0.03g | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.024g | 0.174g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
9%
Minerals Daily Need Coverage Score
30%
15%
Comparison summary
Which food contains less Sodium?
Spaghetti contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Spaghetti is lower in Saturated fat (difference - 0.401g)
Which food is lower in glycemic index?
Spaghetti is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.06g)
Which food is cheaper?
Mashed potato is cheaper (difference - $1.6)
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.