Potato salad vs. Mashed potato — In-Depth Nutrition Comparison
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Summary of differences between potato salad and mashed potato
- Mashed potato has less vitamin C, copper, fats, selenium, vitamin B1, and polyunsaturated fat than potato salad.
- Potato salad covers your daily need for cholesterol 23% more than mashed potato.
- Mashed potato has less cholesterol.
- The glycemic index of mashed potato is higher.
These are the specific foods used in this comparison Potato salad, home-prepared and Fast foods, potato, mashed.
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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.
| Contains more IronIron | +109.7% |
| Contains more CopperCopper | +237.1% |
| Contains more ZincZinc | +40.9% |
| Contains more SeleniumSelenium | +412.5% |
| Contains more PotassiumPotassium | +12.6% |
| Contains more PhosphorusPhosphorus | +13.5% |
| Contains less SodiumSodium | -42.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +413.3% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +17.5% |
| Contains more Vitamin AVitamin A | +34.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +21.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 68mg | 0mg | 23% |
| Polyunsaturated fat | 3.737g | 1.342g | 16% |
| Vitamin C | 10mg | 0mg | 11% |
| Vitamin B5 | 0.534mg | 11% | |
| Omega-3 (ALA) | 0.174g | 11% | |
| Sodium | 529mg | 306mg | 10% |
| Copper | 0.118mg | 0.035mg | 9% |
| Fats | 8.2g | 2.82g | 8% |
| Omega-6 (Linoleic acid) | 1.146g | 7% | |
| Selenium | 4.1µg | 0.8µg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin B1 | 0.077mg | 0.015mg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Iron | 0.65mg | 0.31mg | 4% |
| Saturated fat | 1.429g | 0.577g | 4% |
| Monounsaturated fat | 2.48g | 0.72g | 4% |
| Calories | 143kcal | 89kcal | 3% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B2 | 0.06mg | 0.015mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Protein | 2.68g | 1.65g | 2% |
| Vitamin B6 | 0.141mg | 0.12mg | 2% |
| Choline | 13.4mg | 2% | |
| Carbs | 11.17g | 14.65g | 1% |
| Potassium | 254mg | 286mg | 1% |
| Zinc | 0.31mg | 0.22mg | 1% |
| Phosphorus | 52mg | 59mg | 1% |
| Vitamin A | 32µg | 43µg | 1% |
| Vitamin B3 | 0.89mg | 1.08mg | 1% |
| Folate | 7µg | 9µg | 1% |
| Protein per 100 calories | 1.9g | 1.9g | N/A |
| Calories per 10 g protein | 534kcal | 539kcal | N/A |
| Weight per 100 calories | 70g | 112g | N/A |
| Unsaturated / Saturated Fat ratio | 4.4 | 3.6 | N/A |
| Net carbs | 9.87g | 13.35g | N/A |
| Magnesium | 15mg | 15mg | 0% |
| Calcium | 19mg | 18mg | 0% |
| Sugar | 0.5g | N/A | |
| Fiber | 1.3g | 1.3g | 0% |
| Manganese | 0.101mg | 0.098mg | 0% |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.042mg | 0% | |
| Threonine | 0.116mg | 0% | |
| Isoleucine | 0.141mg | 0% | |
| Leucine | 0.202mg | 0% | |
| Lysine | 0.171mg | 0% | |
| Methionine | 0.066mg | 0% | |
| Phenylalanine | 0.135mg | 0% | |
| Valine | 0.172mg | 0% | |
| Histidine | 0.062mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 (EPA) | 0.001g | N/A | |
| Omega-3 (DPA) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +62.4% |
| Contains more FatsFats | +190.8% |
| Contains more CarbsCarbs | +31.2% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 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 | +244.4% |
| Contains more Poly. FatPolyunsaturated fat | +178.5% |
| Contains less Sat. FatSaturated fat | -59.6% |
