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  6. Tomato soup vs. Mashed potato

Tomato soup vs. Mashed potato — In-Depth Nutrition Comparison

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How are tomato soup and mashed potato different?

  • Tomato soup has more vitamin C; however, mashed potato is richer in phosphorus, vitamin B6, and polyunsaturated fat.
  • Tomato soup has 8 times more sugar than mashed potato. Tomato soup has 4.03g of sugar, while mashed potato has 0.5g.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of tomato soup is 38.

Soup, tomato, canned, prepared with equal volume water, commercial and Fast foods, potato, mashed types were used in this article.

Infographic

Tomato soup vs Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
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 less SodiumSodium -39.2%
Contains more SeleniumSelenium +87.5%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +125%
Contains more CopperCopper +20.7%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +293.3%
Contains more ManganeseManganese +46.3%
~equal in Potassium ~286mg
~equal in Iron ~0.31mg

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 +33.3%
Contains more Vitamin AVitamin A +330%
Contains more Vitamin EVitamin E +147.1%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B3Vitamin B3 +157.1%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +293.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +112.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Tomato soup Mashed potato DV% diff.
Polyunsaturated fat 0.077g 1.342g 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B6 0.042mg 0.12mg 6%
Phosphorus 15mg 59mg 6%
Sodium 186mg 306mg 5%
Starch 12.1g 5%
Vitamin K 1.5µg 5.9µg 4%
Fats 0.21g 2.82g 4%
Vitamin A 10µg 43µg 4%
Vitamin B3 0.42mg 1.08mg 4%
Vitamin B12 0µg 0.07µg 3%
Calories 32kcal 89kcal 3%
Fiber 0.5g 1.3g 3%
Saturated fat 0.056g 0.577g 2%
Monounsaturated fat 0.067g 0.72g 2%
Magnesium 7mg 15mg 2%
Carbs 7.45g 14.65g 2%
Vitamin E 0.17mg 0.42mg 2%
Protein 0.71g 1.65g 2%
Folate 0µg 9µg 2%
Choline 6.3mg 13.4mg 1%
Manganese 0.067mg 0.098mg 1%
Vitamin B2 0.007mg 0.015mg 1%
Calcium 8mg 18mg 1%
Selenium 1.5µg 0.8µg 1%
Zinc 0.09mg 0.22mg 1%
Copper 0.029mg 0.035mg 1%
Net carbs 6.95g 13.35g N/A
Potassium 275mg 286mg 0%
Iron 0.29mg 0.31mg 0%
Sugar 4.03g 0.5g N/A
Vitamin B1 0.02mg 0.015mg 0%
Trans fat 0.105g N/A
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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 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 WaterWater +13.7%
Contains more ProteinProtein +132.4%
Contains more FatsFats +1242.9%
Contains more CarbsCarbs +96.6%
Contains more OtherOther +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 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 -90.3%
Contains more Mono. FatMonounsaturated fat +974.6%
Contains more Poly. FatPolyunsaturated fat +1642.9%

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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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.