Yolk vs. Mashed potato — In-Depth Nutrition Comparison
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The main differences between yolk and mashed potato
- Yolk is richer than mashed potato in choline, selenium, vitamin B12, phosphorus, vitamin B2, vitamin D, folate, and iron.
- Daily need coverage for cholesterol for yolk is 362% higher.
- Mashed potato contains less cholesterol.
- Yolk has a lower glycemic index than mashed potato.
Food types used in this article are Egg, yolk, raw, fresh 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 | +616.7% |
| Contains more IronIron | +780.6% |
| Contains more CopperCopper | +120% |
| Contains more ZincZinc | +945.5% |
| Contains more PhosphorusPhosphorus | +561% |
| Contains less SodiumSodium | -84.3% |
| Contains more SeleniumSelenium | +6900% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +162.4% |
| Contains more ManganeseManganese | +78.2% |
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 AVitamin A | +786% |
| Contains more Vitamin EVitamin E | +514.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1073.3% |
| Contains more Vitamin B2Vitamin B2 | +3420% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +191.7% |
| Contains more Vitamin B12Vitamin B12 | +2685.7% |
| Contains more FolateFolate | +1522.2% |
| Contains more CholineCholine | +6020.9% |
| Contains more Vitamin B3Vitamin B3 | +4400% |
| Contains more Vitamin KVitamin K | +742.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.86 g
Fats:
26.54 g
Carbs:
3.59 g
Water:
52.31 g
Other:
1.7 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +861.2% |
| Contains more FatsFats | +841.1% |
| Contains more OtherOther | +34.9% |
| Contains more CarbsCarbs | +308.1% |
| Contains more WaterWater | +52.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.551 g
Monounsaturated fat:
Mono. Fat
11.738 g
Polyunsaturated fat:
Poly. Fat
4.204 g
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 | +1530.3% |
| Contains more Poly. FatPolyunsaturated fat | +213.3% |
| Contains less Sat. FatSaturated fat | -94% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.18 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 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 LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +42.9% |
| Contains more GlucoseGlucose | +11.1% |
| Contains more FructoseFructose | +185.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 1085mg | 0mg | 362% |
| Choline | 820.2mg | 13.4mg | 147% |
| Selenium | 56µg | 0.8µg | 100% |
| Vitamin B12 | 1.95µg | 0.07µg | 78% |
| Vitamin B5 | 2.99mg | 60% | |
| Phosphorus | 390mg | 59mg | 47% |
| Saturated fat | 9.551g | 0.577g | 41% |
| Vitamin B2 | 0.528mg | 0.015mg | 39% |
| Vitamin A | 381µg | 43µg | 38% |
| Fats | 26.54g | 2.82g | 36% |
| Folate | 146µg | 9µg | 34% |
| Iron | 2.73mg | 0.31mg | 30% |
| Protein | 15.86g | 1.65g | 28% |
| Monounsaturated fat | 11.738g | 0.72g | 28% |
| Vitamin D | 218IU | 0IU | 27% |
| Vitamin D | 5.4µg | 0µg | 27% |
| Zinc | 2.3mg | 0.22mg | 19% |
| Polyunsaturated fat | 4.204g | 1.342g | 19% |
| Vitamin B6 | 0.35mg | 0.12mg | 18% |
| Vitamin E | 2.58mg | 0.42mg | 14% |
| Vitamin B1 | 0.176mg | 0.015mg | 13% |
| Calories | 322kcal | 89kcal | 12% |
| Calcium | 129mg | 18mg | 11% |
| Sodium | 48mg | 306mg | 11% |
| Vitamin B3 | 0.024mg | 1.08mg | 7% |
| Starch | 12.1g | 5% | |
| Copper | 0.077mg | 0.035mg | 5% |
| Fiber | 0g | 1.3g | 5% |
| Potassium | 109mg | 286mg | 5% |
| Vitamin K | 0.7µg | 5.9µg | 4% |
| Carbs | 3.59g | 14.65g | 4% |
| Manganese | 0.055mg | 0.098mg | 2% |
| Magnesium | 5mg | 15mg | 2% |
| Net carbs | 3.59g | 13.35g | N/A |
| Sugar | 0.56g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.177mg | 0% | |
| Threonine | 0.687mg | 0% | |
| Isoleucine | 0.866mg | 0% | |
| Leucine | 1.399mg | 0% | |
| Lysine | 1.217mg | 0% | |
| Methionine | 0.378mg | 0% | |
| Phenylalanine | 0.681mg | 0% | |
| Valine | 0.949mg | 0% | |
| Histidine | 0.416mg | 0% | |
| Fructose | 0.07g | 0.2g | 0% |
| Omega-3 - EPA | 0.011g | 0.001g | N/A |
| Omega-3 - DHA | 0.114g | 0g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
114%
9%
Minerals Daily Need Coverage Score
73%
15%
Comparison summary
Which food contains less Sodium?
Yolk contains less Sodium (difference - 258mg)
Which food is lower in glycemic index?
Yolk is lower in glycemic index (difference - 87)
Which food is richer in vitamins?
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 8.974g)
Which food is cheaper?
Mashed potato is cheaper (difference - $1)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.