Tomato vs. Mashed potato — In-Depth Nutrition Comparison
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How are tomatoes and mashed potato different?
- Tomatoes have more vitamin C and vitamin A; however, mashed potato is richer in polyunsaturated fat.
- Tomatoes cover your daily need for vitamin C, 15% more than mashed potato.
- Tomatoes have 5 times more sugar than mashed potato. Tomatoes have 2.63g 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 tomatoes is 23.
Tomatoes, red, ripe, raw, year round average and Fast foods, potato, mashed types were used in this article.
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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 CopperCopper | +68.6% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +16.3% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +20.7% |
| Contains more IronIron | +14.8% |
| Contains more ZincZinc | +29.4% |
| Contains more PhosphorusPhosphorus | +145.8% |
| Contains more SeleniumSelenium | +∞% |
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 | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +146.7% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +33.9% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +81.8% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 13.7mg | 0mg | 15% |
| Sodium | 5mg | 306mg | 13% |
| Polyunsaturated fat | 0.083g | 1.342g | 8% |
| Phosphorus | 24mg | 59mg | 5% |
| Starch | 0g | 12.1g | 5% |
| Calories | 18kcal | 89kcal | 4% |
| Fats | 0.2g | 2.82g | 4% |
| Carbs | 3.89g | 14.65g | 4% |
| Vitamin B6 | 0.08mg | 0.12mg | 3% |
| Copper | 0.059mg | 0.035mg | 3% |
| Vitamin B3 | 0.594mg | 1.08mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B1 | 0.037mg | 0.015mg | 2% |
| Protein | 0.88g | 1.65g | 2% |
| Folate | 15µg | 9µg | 2% |
| Saturated fat | 0.028g | 0.577g | 2% |
| Monounsaturated fat | 0.031g | 0.72g | 2% |
| Vitamin K | 7.9µg | 5.9µg | 2% |
| Vitamin B5 | 0.089mg | 2% | |
| Manganese | 0.114mg | 0.098mg | 1% |
| Fructose | 1.37g | 0.2g | 1% |
| Vitamin E | 0.54mg | 0.42mg | 1% |
| Potassium | 237mg | 286mg | 1% |
| Choline | 6.7mg | 13.4mg | 1% |
| Calcium | 10mg | 18mg | 1% |
| Magnesium | 11mg | 15mg | 1% |
| Selenium | 0µg | 0.8µg | 1% |
| Net carbs | 2.69g | 13.35g | N/A |
| Iron | 0.27mg | 0.31mg | 0% |
| Sugar | 2.63g | 0.5g | N/A |
| Fiber | 1.2g | 1.3g | 0% |
| Zinc | 0.17mg | 0.22mg | 0% |
| Vitamin A | 42µg | 43µg | 0% |
| Vitamin B2 | 0.019mg | 0.015mg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.006mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.018mg | 0% | |
| Leucine | 0.025mg | 0% | |
| Lysine | 0.027mg | 0% | |
| Methionine | 0.006mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.018mg | 0% | |
| Histidine | 0.014mg | 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:
0.88 g
Fats:
0.2 g
Carbs:
3.89 g
Water:
94.52 g
Other:
0.51 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more WaterWater | +18.7% |
| Contains more ProteinProtein | +87.5% |
| Contains more FatsFats | +1310% |
| Contains more CarbsCarbs | +276.6% |
| Contains more OtherOther | +147.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.083 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 | -95.1% |
| Contains more Mono. FatMonounsaturated fat | +2222.6% |
| Contains more Poly. FatPolyunsaturated fat | +1516.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
1.25 g
Fructose:
1.37 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 | +525% |
| Contains more FructoseFructose | +585% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
