Tomato sauce vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between tomato sauce and mashed potato?
- Tomato sauce is richer in copper, iron, vitamin C, and vitamin E, while mashed potato is higher in polyunsaturated fat.
- Mashed potato's daily need coverage for sodium is 13% higher.
- Mashed potato is lower in sugar.
- Mashed potato has a higher glycemic index (87) than tomato sauce (31).
We used Tomato sauce, canned, no salt added and Fast foods, potato, mashed types in this comparison.
Infographic
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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 IronIron | +209.7% |
| Contains more CopperCopper | +228.6% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +15.3% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PhosphorusPhosphorus | +118.5% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +242.9% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +333.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +95.5% |
| Contains more Vitamin B6Vitamin B6 | +22.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +110.7% |
| Contains more CholineCholine | +35.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 11mg | 306mg | 13% |
| Copper | 0.115mg | 0.035mg | 9% |
| Vitamin C | 7mg | 0mg | 8% |
| Polyunsaturated fat | 0.121g | 1.342g | 8% |
| Iron | 0.96mg | 0.31mg | 8% |
| Vitamin E | 1.44mg | 0.42mg | 7% |
| Vitamin B5 | 0.309mg | 6% | |
| Starch | 12.1g | 5% | |
| Phosphorus | 27mg | 59mg | 5% |
| Fats | 0.3g | 2.82g | 4% |
| Vitamin B2 | 0.065mg | 0.015mg | 4% |
| Vitamin K | 2.8µg | 5.9µg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Calories | 24kcal | 89kcal | 3% |
| Carbs | 5.31g | 14.65g | 3% |
| Saturated fat | 0.041g | 0.577g | 2% |
| Monounsaturated fat | 0.044g | 0.72g | 2% |
| Vitamin A | 22µg | 43µg | 2% |
| Vitamin B6 | 0.098mg | 0.12mg | 2% |
| Fructose | 1.67g | 0.2g | 2% |
| Vitamin B3 | 0.991mg | 1.08mg | 1% |
| Protein | 1.2g | 1.65g | 1% |
| Choline | 9.9mg | 13.4mg | 1% |
| Fiber | 1.5g | 1.3g | 1% |
| Vitamin B1 | 0.024mg | 0.015mg | 1% |
| Manganese | 0.113mg | 0.098mg | 1% |
| Net carbs | 3.81g | 13.35g | N/A |
| Magnesium | 15mg | 15mg | 0% |
| Calcium | 14mg | 18mg | 0% |
| Potassium | 297mg | 286mg | 0% |
| Sugar | 3.56g | 0.5g | N/A |
| Zinc | 0.22mg | 0.22mg | 0% |
| Selenium | 0.6µg | 0.8µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Folate | 9µg | 9µg | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.037mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.036mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.02mg | 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
Protein:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more WaterWater | +14.6% |
| Contains more OtherOther | +51.6% |
| Contains more ProteinProtein | +37.5% |
| Contains more FatsFats | +840% |
| Contains more CarbsCarbs | +175.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 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 | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +1536.4% |
| Contains more Poly. FatPolyunsaturated fat | +1009.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
1.82 g
Fructose:
1.67 g
Lactose:
0 g
Maltose:
0 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 GlucoseGlucose | +810% |
| Contains more FructoseFructose | +735% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +42.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
