White bread vs. Mashed potato — In-Depth Nutrition Comparison
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How are white bread and mashed potato different?
- Mashed potato contains less vitamin B1, iron, selenium, folate, vitamin B3, manganese, vitamin B2, calcium, and copper than white bread.
- White bread covers your daily need for vitamin B1, 43% more than mashed potato.
- White bread has 28 times more selenium than mashed potato. White bread has 22µg of selenium, while mashed potato has 0.8µg.
- Mashed potato contains less sodium.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of white bread is 73.
Bread, white, commercially prepared (includes soft bread crumbs) and Fast foods, potato, mashed types were used in this article.
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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 | +53.3% |
| Contains more CalciumCalcium | +700% |
| Contains more IronIron | +1064.5% |
| Contains more CopperCopper | +188.6% |
| Contains more ZincZinc | +236.4% |
| Contains more PhosphorusPhosphorus | +66.1% |
| Contains more ManganeseManganese | +446.9% |
| Contains more SeleniumSelenium | +2650% |
| Contains more PotassiumPotassium | +127% |
| Contains less SodiumSodium | -37.6% |
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 | +3453.3% |
| Contains more Vitamin B2Vitamin B2 | +1520% |
| Contains more Vitamin B3Vitamin B3 | +342.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +1133.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +90.9% |
| Contains more Vitamin B6Vitamin B6 | +37.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2850% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.533mg | 0.015mg | 43% |
| Iron | 3.61mg | 0.31mg | 41% |
| Selenium | 22µg | 0.8µg | 39% |
| Folate | 111µg | 9µg | 26% |
| Vitamin B3 | 4.78mg | 1.08mg | 23% |
| Manganese | 0.536mg | 0.098mg | 19% |
| Vitamin B2 | 0.243mg | 0.015mg | 18% |
| Protein | 8.85g | 1.65g | 14% |
| Calcium | 144mg | 18mg | 13% |
| Carbs | 49.42g | 14.65g | 12% |
| Vitamin B5 | 0.536mg | 11% | |
| Starch | 37.17g | 12.1g | 10% |
| Calories | 266kcal | 89kcal | 9% |
| Sodium | 490mg | 306mg | 8% |
| Copper | 0.101mg | 0.035mg | 7% |
| Fiber | 2.7g | 1.3g | 6% |
| Phosphorus | 98mg | 59mg | 6% |
| Zinc | 0.74mg | 0.22mg | 5% |
| Potassium | 126mg | 286mg | 5% |
| Vitamin K | 0.2µg | 5.9µg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin B6 | 0.087mg | 0.12mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Fructose | 2.43g | 0.2g | 3% |
| Polyunsaturated fat | 1.602g | 1.342g | 2% |
| Magnesium | 23mg | 15mg | 2% |
| Fats | 3.33g | 2.82g | 1% |
| Vitamin E | 0.22mg | 0.42mg | 1% |
| Saturated fat | 0.698g | 0.577g | 1% |
| Net carbs | 46.72g | 13.35g | N/A |
| Sugar | 5.67g | 0.5g | N/A |
| Trans fat | 0.027g | 0.105g | N/A |
| Choline | 14.6mg | 13.4mg | 0% |
| Monounsaturated fat | 0.599g | 0.72g | 0% |
| Omega-3 - EPA | 0.001g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | 0.174g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +436.4% |
| Contains more FatsFats | +18.1% |
| Contains more CarbsCarbs | +237.3% |
| Contains more OtherOther | +57.1% |
| Contains more WaterWater | +118.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Poly. FatPolyunsaturated fat | +19.4% |
| Contains less Sat. FatSaturated fat | -17.3% |
| Contains more Mono. FatMonounsaturated fat | +20.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 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 | +207.2% |
| Contains more GlucoseGlucose | +685% |
| Contains more FructoseFructose | +1115% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
