Mashed potato vs. Rice — In-Depth Nutrition Comparison

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The main differences between mashed potato and rice

Mashed potato is richer in potassium, yet rice is richer in manganese, vitamin B1, folate, selenium, and iron.
Daily need coverage for manganese for rice is 16% higher.
Mashed potato contains 306 times more sodium than rice. Mashed potato contains 306mg of sodium, while rice contains 1mg.
Rice has a lower glycemic index than mashed potato.

Food types used in this article are Fast foods, potato, mashed and Rice, white, long-grain, regular, enriched, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Mashed potato

Rice

Contains more MagnesiumMagnesium	+25%
Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+717.1%
Contains more PhosphorusPhosphorus	+37.2%

Contains more IronIron	+287.1%
Contains more CopperCopper	+97.1%
Contains more ZincZinc	+122.7%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+381.6%
Contains more SeleniumSelenium	+837.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Mashed potato

Rice

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+950%
Contains more Vitamin B2Vitamin B2	+15.4%
Contains more Vitamin B6Vitamin B6	+29%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+986.7%
Contains more Vitamin B3Vitamin B3	+36.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+544.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.098mg	0.472mg	16%
Sodium	306mg	1mg	13%
Selenium	0.8µg	7.5µg	12%
Vitamin B1	0.015mg	0.163mg	12%
Folate	9µg	58µg	12%
Iron	0.31mg	1.2mg	11%
Omega-3 (ALA)	0.174g		11%
Vitamin B5		0.39mg	8%
Polyunsaturated fat	1.342g	0.076g	8%
Potassium	286mg	35mg	7%
Omega-6 (Linoleic acid)	1.146g		7%
Carbs	14.65g	28.17g	5%
Starch	12.1g		5%
Vitamin A	43µg	0µg	5%
Vitamin K	5.9µg	0µg	5%
Fats	2.82g	0.28g	4%
Fiber	1.3g	0.4g	4%
Copper	0.035mg	0.069mg	4%
Vitamin E	0.42mg	0.04mg	3%
Vitamin B12	0.07µg	0µg	3%
Calories	89kcal	130kcal	2%
Protein	1.65g	2.69g	2%
Zinc	0.22mg	0.49mg	2%
Phosphorus	59mg	43mg	2%
Vitamin B3	1.08mg	1.476mg	2%
Vitamin B6	0.12mg	0.093mg	2%
Choline	13.4mg	2.1mg	2%
Saturated fat	0.577g	0.077g	2%
Monounsaturated fat	0.72g	0.088g	2%
Magnesium	15mg	12mg	1%
Calcium	18mg	10mg	1%
Protein per 100 calories	1.9g	2.1g	N/A
Calories per 10 g protein	539kcal	483kcal	N/A
Weight per 100 calories	112g	77g	N/A
Unsaturated / Saturated Fat ratio	3.6	2.1	N/A
Net carbs	13.35g	27.77g	N/A
Sugar	0.5g	0.05g	N/A
Vitamin B2	0.015mg	0.013mg	0%
Trans fat	0.105g		N/A
Tryptophan		0.031mg	0%
Threonine		0.096mg	0%
Isoleucine		0.116mg	0%
Leucine		0.222mg	0%
Lysine		0.097mg	0%
Methionine		0.063mg	0%
Phenylalanine		0.144mg	0%
Valine		0.164mg	0%
Histidine		0.063mg	0%
Fructose	0.2g		0%
Omega-3 (EPA)	0.001g	0g	N/A
Omega-3 (DPA)	0.001g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.001g		N/A