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Turmeric vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between turmeric and mashed potato

  • Mashed potato has less manganese, iron, copper, fiber, potassium, magnesium, zinc, phosphorus, vitamin E, and calcium.
  • Turmeric's daily need coverage for manganese is 857% more.
  • Turmeric has 177 times more iron than mashed potato. Turmeric has 55mg of iron, while mashed potato has 0.31mg.
  • Mashed potato has a higher glycemic index than turmeric.

The food varieties used in the comparison are Spices, turmeric, ground and Fast foods, potato, mashed.

Infographic

Turmeric 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 more MagnesiumMagnesium +1286.7%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +627.3%
Contains more IronIron +17641.9%
Contains more CopperCopper +3614.3%
Contains more ZincZinc +1945.5%
Contains more PhosphorusPhosphorus +406.8%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +20104.1%
Contains more SeleniumSelenium +675%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 EVitamin E +954.8%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +127.1%
Contains more FolateFolate +122.2%
Contains more CholineCholine +267.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 ProteinProtein +486.7%
Contains more FatsFats +15.2%
Contains more CarbsCarbs +358.3%
Contains more OtherOther +461.9%
Contains more WaterWater +519.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 -68.6%
Contains more Mono. FatMonounsaturated fat +60.4%
Contains more Poly. FatPolyunsaturated fat +77.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96%
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 SucroseSucrose +2280%
Contains more GlucoseGlucose +90%
Contains more FructoseFructose +125%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turmeric Mashed potato DV% diff.
Manganese 19.8mg 0.098mg 857%
Iron 55mg 0.31mg 684%
Copper 1.3mg 0.035mg 141%
Fiber 22.7g 1.3g 86%
Potassium 2080mg 286mg 53%
Magnesium 208mg 15mg 46%
Zinc 4.5mg 0.22mg 39%
Phosphorus 299mg 59mg 34%
Vitamin E 4.43mg 0.42mg 27%
Carbs 67.14g 14.65g 17%
Protein 9.68g 1.65g 16%
Calcium 168mg 18mg 15%
Sodium 27mg 306mg 12%
Vitamin B5 0.542mg 11%
Calories 312kcal 89kcal 11%
Vitamin B2 0.15mg 0.015mg 10%
Selenium 6.2µg 0.8µg 10%
Choline 49.2mg 13.4mg 7%
Vitamin K 13.4µg 5.9µg 6%
Saturated fat 1.838g 0.577g 6%
Vitamin A 0µg 43µg 5%
Starch 12.1g 5%
Vitamin B1 0.058mg 0.015mg 4%
Polyunsaturated fat 0.756g 1.342g 4%
Folate 20µg 9µg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B3 1.35mg 1.08mg 2%
Monounsaturated fat 0.449g 0.72g 1%
Vitamin B6 0.107mg 0.12mg 1%
Vitamin C 0.7mg 0mg 1%
Fats 3.25g 2.82g 1%
Net carbs 44.44g 13.35g N/A
Sugar 3.21g 0.5g N/A
Trans fat 0.056g 0.105g N/A
Tryptophan 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Fructose 0.45g 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.003g 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.081g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Turmeric
9%
Mashed potato
Minerals Daily Need Coverage Score
575%
Turmeric
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 279mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is richer in vitamins?
Turmeric
Turmeric is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 2.71g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.261g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.