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  6. Table salt vs. Mashed potato

Table salt vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between Table salt and Mashed potato?

  • Mashed potato has more Vitamin B6, Phosphorus, Potassium, Vitamin B3, Fiber, and Polyunsaturated fat than Table salt.
  • Table salt's daily need coverage for Sodium is 1672% higher.
  • Mashed potato is lower in Sodium.

We used Salt, table and Fast foods, potato, mashed types in this comparison.

Infographic

Table salt 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.
Table salt
Table salt
3
:
7
Mashed potato
Mashed potato
Contains more Calcium +33.3%
Contains more Magnesium +1400%
Contains more Phosphorus +∞%
Contains more Potassium +3475%
Contains less Sodium -99.2%
Contains more Zinc +120%
Contains more Copper +16.7%
Contains more Selenium +700%
Equal in Iron - 0.31
Equal in Manganese - 0.098
Table salt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +33.3%
Contains more Magnesium +1400%
Contains more Phosphorus +∞%
Contains more Potassium +3475%
Contains less Sodium -99.2%
Contains more Zinc +120%
Contains more Copper +16.7%
Contains more Selenium +700%
Equal in Iron - 0.31
Equal in Manganese - 0.098

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.
Table salt
Table salt
1
:
9
Mashed potato
Mashed potato
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Table salt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Table salt
Table salt
1
:
4
Mashed potato
Mashed potato
Contains more Other +7820.6%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +39710%
Table salt
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Mashed potato
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 Other +7820.6%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +39710%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Table salt Mashed potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Table salt Mashed potato Opinion
Net carbs 0g 13.35g Mashed potato
Protein 0g 1.65g Mashed potato
Fats 0g 2.82g Mashed potato
Carbs 0g 14.65g Mashed potato
Calories 0kcal 89kcal Mashed potato
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0g 0.5g Table salt
Fiber 0g 1.3g Mashed potato
Calcium 24mg 18mg Table salt
Iron 0.33mg 0.31mg Table salt
Magnesium 1mg 15mg Mashed potato
Phosphorus 0mg 59mg Mashed potato
Potassium 8mg 286mg Mashed potato
Sodium 38758mg 306mg Mashed potato
Zinc 0.1mg 0.22mg Mashed potato
Copper 0.03mg 0.035mg Mashed potato
Manganese 0.1mg 0.098mg Table salt
Selenium 0.1µg 0.8µg Mashed potato
Vitamin A 0IU 185IU Mashed potato
Vitamin A RAE 0µg 43µg Mashed potato
Vitamin E 0mg 0.42mg Mashed potato
Vitamin B1 0mg 0.015mg Mashed potato
Vitamin B2 0mg 0.015mg Mashed potato
Vitamin B3 0mg 1.08mg Mashed potato
Vitamin B6 0mg 0.12mg Mashed potato
Folate 0µg 9µg Mashed potato
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 0µg 5.9µg Mashed potato
Trans Fat 0g 0.105g Table salt
Saturated Fat 0g 0.577g Table salt
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 0g 0.72g Mashed potato
Polyunsaturated fat 0g 1.342g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
0%
Table salt
9%
Mashed potato
Minerals Daily Need Coverage Score
510%
Table salt
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.577g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 87)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 38452mg)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.1)
Which food is richer in vitamins?
Mashed potato
Mashed potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.