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% |
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 |
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% |
