Tortilla vs. Mashed potato — In-Depth Nutrition Comparison
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Important differences between tortilla and mashed potato
- Mashed potato has less iron, vitamin B1, selenium, folate, vitamin B3, phosphorus, vitamin B2, copper, and manganese.
- Tortilla's daily need coverage for iron is 44% more.
- Tortilla has 25 times more vitamin B1 than mashed potato. Tortilla has 0.37mg of vitamin B1, while mashed potato has 0.015mg.
- Mashed potato is lower in sodium.
- Mashed potato has a higher glycemic index than tortilla.
The food varieties used in the comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Fast foods, potato, mashed.
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 MagnesiumMagnesium | +26.7% |
| Contains more CalciumCalcium | +288.9% |
| Contains more IronIron | +1129% |
| Contains more CopperCopper | +191.4% |
| Contains more ZincZinc | +45.5% |
| Contains more PhosphorusPhosphorus | +147.5% |
| Contains more ManganeseManganese | +173.5% |
| Contains more SeleniumSelenium | +1975% |
| Contains more PotassiumPotassium | +172.4% |
| Contains less SodiumSodium | -36.5% |
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 B1Vitamin B1 | +2366.7% |
| Contains more Vitamin B2Vitamin B2 | +660% |
| Contains more Vitamin B3Vitamin B3 | +281.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +988.9% |
| Contains more Vitamin EVitamin E | +121.1% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin KVitamin K | +1375% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.81mg | 0.31mg | 44% |
| Vitamin B1 | 0.37mg | 0.015mg | 30% |
| Selenium | 16.6µg | 0.8µg | 29% |
| Folate | 98µg | 9µg | 22% |
| Vitamin B3 | 4.125mg | 1.08mg | 19% |
| Starch | 43.02g | 12.1g | 13% |
| Carbs | 49.94g | 14.65g | 12% |
| Phosphorus | 146mg | 59mg | 12% |
| Protein | 7.28g | 1.65g | 11% |
| Vitamin B2 | 0.114mg | 0.015mg | 8% |
| Sodium | 482mg | 306mg | 8% |
| Calories | 237kcal | 89kcal | 7% |
| Manganese | 0.268mg | 0.098mg | 7% |
| Copper | 0.102mg | 0.035mg | 7% |
| Polyunsaturated fat | 0.391g | 1.342g | 6% |
| Vitamin K | 0.4µg | 5.9µg | 5% |
| Vitamin B6 | 0.06mg | 0.12mg | 5% |
| Vitamin A | 43µg | 5% | |
| Potassium | 105mg | 286mg | 5% |
| Calcium | 70mg | 18mg | 5% |
| Fiber | 2.4g | 1.3g | 4% |
| Fats | 0.95g | 2.82g | 3% |
| Vitamin B12 | 0.07µg | 3% | |
| Vitamin B5 | 0.17mg | 3% | |
| Choline | 13.4mg | 2% | |
| Vitamin E | 0.19mg | 0.42mg | 2% |
| Magnesium | 19mg | 15mg | 1% |
| Saturated fat | 0.296g | 0.577g | 1% |
| Monounsaturated fat | 0.185g | 0.72g | 1% |
| Zinc | 0.32mg | 0.22mg | 1% |
| Net carbs | 47.54g | 13.35g | N/A |
| Sugar | 2.75g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.06mg | 0% | |
| Threonine | 0.182mg | 0% | |
| Isoleucine | 0.286mg | 0% | |
| Leucine | 0.53mg | 0% | |
| Lysine | 0.157mg | 0% | |
| Methionine | 0.122mg | 0% | |
| Phenylalanine | 0.375mg | 0% | |
| Valine | 0.326mg | 0% | |
| Histidine | 0.165mg | 0% | |
| Fructose | 0g | 0.2g | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.019g | 0.174g | N/A |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.28 g
Fats:
0.95 g
Carbs:
49.94 g
Water:
39.96 g
Other:
1.87 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +341.2% |
| Contains more CarbsCarbs | +240.9% |
| Contains more OtherOther | +48.4% |
| Contains more FatsFats | +196.8% |
| Contains more WaterWater | +99.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.296 g
Monounsaturated fat:
Mono. Fat
0.185 g
Polyunsaturated fat:
Poly. Fat
0.391 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 | -48.7% |
| Contains more Mono. FatMonounsaturated fat | +289.2% |
| Contains more Poly. FatPolyunsaturated fat | +243.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
43.02 g
Sucrose:
0.22 g
Glucose:
0.15 g
Fructose:
0 g
Lactose:
0 g
Maltose:
2.37 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 StarchStarch | +255.5% |
| Contains more SucroseSucrose | +120% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +33.3% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g