Whey vs. Mashed potato — In-Depth Nutrition Comparison
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Summary of differences between whey and mashed potato
- Whey has more vitamin B2 and vitamin B12; however, mashed potato is higher in vitamin B6, vitamin B3, fiber, and polyunsaturated fat.
- Whey covers your daily need for vitamin B2, 11% more than mashed potato.
- Whey has 4 times more vitamin B12 than mashed potato. While whey has 0.28µg of vitamin B12, mashed potato has only 0.07µg.
- Whey has less sodium.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Whey, sweet, fluid 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.
| Contains more CalciumCalcium | +161.1% |
| Contains less SodiumSodium | -82.4% |
| Contains more SeleniumSelenium | +137.5% |
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more PotassiumPotassium | +77.6% |
| Contains more IronIron | +416.7% |
| Contains more CopperCopper | +775% |
| Contains more ZincZinc | +69.2% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains more ManganeseManganese | +9700% |
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 B1Vitamin B1 | +140% |
| Contains more Vitamin B2Vitamin B2 | +953.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +300% |
| Contains more CholineCholine | +19.4% |
| Contains more Vitamin AVitamin A | +1333.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1359.5% |
| Contains more Vitamin B6Vitamin B6 | +287.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 54mg | 306mg | 11% |
| Vitamin B2 | 0.158mg | 0.015mg | 11% |
| Polyunsaturated fat | 0.011g | 1.342g | 9% |
| Vitamin B12 | 0.28µg | 0.07µg | 9% |
| Vitamin B5 | 0.383mg | 8% | |
| Vitamin B6 | 0.031mg | 0.12mg | 7% |
| Vitamin B3 | 0.074mg | 1.08mg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin K | 0µg | 5.9µg | 5% |
| Fiber | 0g | 1.3g | 5% |
| Fats | 0.36g | 2.82g | 4% |
| Potassium | 161mg | 286mg | 4% |
| Manganese | 0.001mg | 0.098mg | 4% |
| Vitamin A | 3µg | 43µg | 4% |
| Vitamin E | 0mg | 0.42mg | 3% |
| Calories | 27kcal | 89kcal | 3% |
| Copper | 0.004mg | 0.035mg | 3% |
| Iron | 0.06mg | 0.31mg | 3% |
| Carbs | 5.14g | 14.65g | 3% |
| Calcium | 47mg | 18mg | 3% |
| Phosphorus | 46mg | 59mg | 2% |
| Protein | 0.85g | 1.65g | 2% |
| Saturated fat | 0.23g | 0.577g | 2% |
| Folate | 1µg | 9µg | 2% |
| Monounsaturated fat | 0.1g | 0.72g | 2% |
| Magnesium | 8mg | 15mg | 2% |
| Vitamin B1 | 0.036mg | 0.015mg | 2% |
| Selenium | 1.9µg | 0.8µg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Zinc | 0.13mg | 0.22mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 5.14g | 13.35g | N/A |
| Sugar | 5.14g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Choline | 16mg | 13.4mg | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.047mg | 0% | |
| Leucine | 0.078mg | 0% | |
| Lysine | 0.068mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.046mg | 0% | |
| Histidine | 0.016mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.85 g
Fats:
0.36 g
Carbs:
5.14 g
Water:
93.12 g
Other:
0.53 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more WaterWater | +17% |
| Contains more ProteinProtein | +94.1% |
| Contains more FatsFats | +683.3% |
| Contains more CarbsCarbs | +185% |
| Contains more OtherOther | +137.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.1 g
Polyunsaturated fat:
Poly. Fat
0.011 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 | -60.1% |
| Contains more Mono. FatMonounsaturated fat | +620% |
| Contains more Poly. FatPolyunsaturated fat | +12100% |
