Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Yogurt parfait
  5. Compare
  6. Yogurt parfait vs. Mashed potato

Yogurt parfait vs. Mashed potato — In-Depth Nutrition Comparison

Compare

Important differences between yogurt parfait and mashed potato

  • Mashed potato has less vitamin B12, vitamin C, vitamin B2, folate, calcium, vitamin B6, zinc, and selenium.
  • Yogurt parfait's daily need coverage for vitamin B12 is 34% more.
  • Yogurt parfait is lower in sodium.

The food varieties used in the comparison are Yogurt parfait, lowfat, with fruit, and granola and Fast foods, potato, mashed.

Infographic

Yogurt parfait 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 12% 32% 17% 18% 18% 24% 40% 6.4% 0% 21%
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 +13.3%
Contains more CalciumCalcium +483.3%
Contains more IronIron +58.1%
Contains more CopperCopper +54.3%
Contains more ZincZinc +304.5%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -84%
Contains more SeleniumSelenium +387.5%
Contains more PotassiumPotassium +51.3%

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 48% 10% 5% 1.5% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +1053.3%
Contains more Vitamin B6Vitamin B6 +94.2%
Contains more Vitamin B12Vitamin B12 +1157.1%
Contains more FolateFolate +466.7%
Contains more Vitamin AVitamin A +43.3%
Contains more Vitamin EVitamin E +68%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin KVitamin K +247.1%
Contains more CholineCholine +12.6%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Yogurt parfait Mashed potato DV% diff.
Vitamin B12 0.88µg 0.07µg 34%
Vitamin C 14.3mg 0mg 16%
Vitamin B2 0.173mg 0.015mg 12%
Sodium 49mg 306mg 11%
Folate 51µg 9µg 11%
Vitamin B6 0.233mg 0.12mg 9%
Calcium 105mg 18mg 9%
Polyunsaturated fat 0.122g 1.342g 8%
Selenium 3.9µg 0.8µg 6%
Zinc 0.89mg 0.22mg 6%
Vitamin B1 0.07mg 0.015mg 5%
Starch 12.1g 5%
Phosphorus 93mg 59mg 5%
Vitamin K 1.7µg 5.9µg 4%
Manganese 0.098mg 4%
Protein 3.36g 1.65g 3%
Potassium 189mg 286mg 3%
Fats 1.01g 2.82g 3%
Vitamin B3 0.714mg 1.08mg 2%
Copper 0.054mg 0.035mg 2%
Iron 0.49mg 0.31mg 2%
Vitamin E 0.25mg 0.42mg 1%
Vitamin A 30µg 43µg 1%
Fiber 1.1g 1.3g 1%
Vitamin D 4IU 0IU 1%
Cholesterol 3mg 0mg 1%
Monounsaturated fat 0.307g 0.72g 1%
Vitamin D 0.1µg 0µg 1%
Calories 84kcal 89kcal 0%
Net carbs 14.76g 13.35g N/A
Carbs 15.86g 14.65g 0%
Magnesium 17mg 15mg 0%
Sugar 11.68g 0.5g N/A
Trans fat 0g 0.105g N/A
Choline 11.9mg 13.4mg 0%
Saturated fat 0.525g 0.577g 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
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 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 +103.6%
Contains more FatsFats +179.2%
Contains more OtherOther +59.5%
~equal in Carbs ~14.65g
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 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 more Mono. FatMonounsaturated fat +134.5%
Contains more Poly. FatPolyunsaturated fat +1000%
~equal in Saturated fat ~0.577g

People also compare

Yogurt parfait
Yogurt parfait vs Greek yogurt
Greek yogurt
Yogurt parfait
Yogurt parfait vs Frozen yogurt
Frozen yogurt
Yogurt parfait
Yogurt parfait vs Yogurt
Yogurt
Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza

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. Yogurt parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/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.