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  6. Spread vs. Mashed potato

Spread vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between spread and mashed potato

  • Mashed potato has less vitamin B12, selenium, vitamin B1, copper, vitamin B2, choline, and vitamin E.
  • Spread's daily need coverage for vitamin B12 is 44% more.
  • Mashed potato has a higher glycemic index than spread.

The food varieties used in the comparison are Sandwich spread, pork, beef and Fast foods, potato, mashed.

Infographic

Spread 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.
Spread
Spread
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 IronIron +154.8%
Contains more CopperCopper +271.4%
Contains more ZincZinc +363.6%
Contains more SeleniumSelenium +1112.5%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +160%
Contains less SodiumSodium -69.8%
Contains more ManganeseManganese +276.9%
~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.
Spread
Spread
8
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 EVitamin E +314.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1046.7%
Contains more Vitamin B2Vitamin B2 +793.3%
Contains more Vitamin B3Vitamin B3 +60.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +1500%
Contains more CholineCholine +364.9%
Contains more Vitamin AVitamin A +65.4%
Contains more Vitamin KVitamin K +268.8%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Spread Mashed potato DV% diff.
Vitamin B12 1.12µg 0.07µg 44%
Sodium 1013mg 306mg 31%
Saturated fat 5.977g 0.577g 25%
Fats 17.34g 2.82g 22%
Monounsaturated fat 7.584g 0.72g 17%
Selenium 9.7µg 0.8µg 16%
Vitamin B1 0.172mg 0.015mg 13%
Cholesterol 38mg 0mg 13%
Protein 7.66g 1.65g 12%
Copper 0.13mg 0.035mg 11%
Choline 62.3mg 13.4mg 9%
Vitamin E 1.74mg 0.42mg 9%
Vitamin B2 0.134mg 0.015mg 9%
Vitamin B5 0.43mg 9%
Polyunsaturated fat 2.565g 1.342g 8%
Calories 235kcal 89kcal 7%
Zinc 1.02mg 0.22mg 7%
Iron 0.79mg 0.31mg 6%
Starch 12.1g 5%
Potassium 110mg 286mg 5%
Vitamin K 1.6µg 5.9µg 4%
Vitamin B3 1.73mg 1.08mg 4%
Fiber 0.2g 1.3g 4%
Manganese 0.026mg 0.098mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin A 26µg 43µg 2%
Folate 2µg 9µg 2%
Magnesium 8mg 15mg 2%
Calcium 12mg 18mg 1%
Carbs 11.94g 14.65g 1%
Net carbs 11.74g 13.35g N/A
Sugar 0g 0.5g N/A
Phosphorus 59mg 59mg 0%
Vitamin B6 0.12mg 0.12mg 0%
Trans fat 0.105g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +364.2%
Contains more FatsFats +514.9%
Contains more OtherOther +120.6%
Contains more CarbsCarbs +22.7%
Contains more WaterWater +32.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 more Mono. FatMonounsaturated fat +953.3%
Contains more Poly. FatPolyunsaturated fat +91.1%
Contains less Sat. FatSaturated fat -90.3%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.