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  6. Wheat vs. Mashed potato

Wheat vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on the differences between wheat and mashed potato

  • Wheat is higher than mashed potato in selenium, manganese, phosphorus, copper, iron, zinc, vitamin B3, vitamin B1, magnesium, and vitamin B6.
  • Wheat covers your daily selenium needs 161% more than mashed potato.
  • Wheat contains 31 times more manganese than mashed potato. While wheat contains 3.012mg of manganese, mashed potato contains only 0.098mg.
  • The glycemic index of wheat is lower.

Food varieties used in this article are Wheat, durum and Fast foods, potato, mashed.

Infographic

Wheat 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +860%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +50.7%
Contains more IronIron +1035.5%
Contains more CopperCopper +1480%
Contains more ZincZinc +1790.9%
Contains more PhosphorusPhosphorus +761%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2973.5%
Contains more SeleniumSelenium +11075%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +2693.3%
Contains more Vitamin B2Vitamin B2 +706.7%
Contains more Vitamin B3Vitamin B3 +523.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +249.2%
Contains more FolateFolate +377.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Mashed potato DV% diff.
Selenium 89.4µg 0.8µg 161%
Manganese 3.012mg 0.098mg 127%
Phosphorus 508mg 59mg 64%
Copper 0.553mg 0.035mg 58%
Iron 3.52mg 0.31mg 40%
Zinc 4.16mg 0.22mg 36%
Vitamin B3 6.738mg 1.08mg 35%
Vitamin B1 0.419mg 0.015mg 34%
Magnesium 144mg 15mg 31%
Protein 13.68g 1.65g 24%
Vitamin B6 0.419mg 0.12mg 23%
Vitamin B5 0.935mg 19%
Carbs 71.13g 14.65g 19%
Sodium 2mg 306mg 13%
Calories 339kcal 89kcal 13%
Folate 43µg 9µg 9%
Vitamin B2 0.121mg 0.015mg 8%
Starch 12.1g 5%
Fiber 1.3g 5%
Vitamin A 0µg 43µg 5%
Vitamin K 5.9µg 5%
Potassium 431mg 286mg 4%
Vitamin E 0.42mg 3%
Vitamin B12 0µg 0.07µg 3%
Choline 13.4mg 2%
Polyunsaturated fat 0.978g 1.342g 2%
Calcium 34mg 18mg 2%
Saturated fat 0.454g 0.577g 1%
Monounsaturated fat 0.344g 0.72g 1%
Fats 2.47g 2.82g 1%
Net carbs 71.13g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +729.1%
Contains more CarbsCarbs +385.5%
Contains more OtherOther +41.3%
Contains more FatsFats +14.2%
Contains more WaterWater +627.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -21.3%
Contains more Mono. FatMonounsaturated fat +109.3%
Contains more Poly. FatPolyunsaturated fat +37.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.