Vegetable vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between vegetable and mashed potato

Mashed potato has less vitamin A, vitamin K, fiber, manganese, vitamin B2, iron, and copper than vegetable.
Vegetable covers your daily need for vitamin A, 82% more than mashed potato.
Vegetable has 8 times more vitamin B2 than mashed potato. While vegetable has 0.12mg of vitamin B2, mashed potato has only 0.015mg.
Vegetable has less sodium.
The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Fast foods, potato, mashed.

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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.

Vegetable

Mashed potato

Contains more MagnesiumMagnesium	+46.7%
Contains more CalciumCalcium	+38.9%
Contains more IronIron	+164.5%
Contains more CopperCopper	+137.1%
Contains more ZincZinc	+122.7%
Contains less SodiumSodium	-88.6%
Contains more ManganeseManganese	+286.7%

Contains more PotassiumPotassium	+69.2%
Contains more PhosphorusPhosphorus	+15.7%
Contains more SeleniumSelenium	+166.7%

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.

Vegetable

Mashed potato

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+397.7%
Contains more Vitamin B1Vitamin B1	+373.3%
Contains more Vitamin B2Vitamin B2	+700%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+298.3%
Contains more FolateFolate	+111.1%
Contains more CholineCholine	+79.9%

Contains more Vitamin EVitamin E	+10.5%
Contains more Vitamin B3Vitamin B3	+26.9%
Contains more Vitamin B6Vitamin B6	+62.2%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	214µg	43µg	19%
Vitamin K	23.5µg	5.9µg	15%
Fiber	4.4g	1.3g	12%
Manganese	0.379mg	0.098mg	12%
Sodium	35mg	306mg	12%
Vitamin B2	0.12mg	0.015mg	8%
Polyunsaturated fat	0.072g	1.342g	8%
Iron	0.82mg	0.31mg	6%
Copper	0.083mg	0.035mg	5%
Vitamin B1	0.071mg	0.015mg	5%
Starch		12.1g	5%
Vitamin B6	0.074mg	0.12mg	4%
Fats	0.15g	2.82g	4%
Vitamin C	3.2mg	0mg	4%
Folate	19µg	9µg	3%
Potassium	169mg	286mg	3%
Vitamin B12	0µg	0.07µg	3%
Vitamin B5	0.151mg		3%
Protein	2.86g	1.65g	2%
Zinc	0.49mg	0.22mg	2%
Choline	24.1mg	13.4mg	2%
Saturated fat	0.031g	0.577g	2%
Magnesium	22mg	15mg	2%
Monounsaturated fat	0.01g	0.72g	2%
Calories	65kcal	89kcal	1%
Vitamin B3	0.851mg	1.08mg	1%
Selenium	0.3µg	0.8µg	1%
Phosphorus	51mg	59mg	1%
Calcium	25mg	18mg	1%
Carbs	13.09g	14.65g	1%
Net carbs	8.69g	13.35g	N/A
Sugar	3.12g	0.5g	N/A
Vitamin E	0.38mg	0.42mg	0%
Trans fat	0g	0.105g	N/A
Tryptophan	0.029mg		0%
Threonine	0.115mg		0%
Isoleucine	0.139mg		0%
Leucine	0.19mg		0%
Lysine	0.17mg		0%
Methionine	0.034mg		0%
Phenylalanine	0.12mg		0%
Valine	0.149mg		0%
Histidine	0.073mg		0%
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