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  6. Mashed potato vs. Fish sandwich

Mashed potato vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between Mashed potato and Fish sandwich

  • Fish sandwich is richer than Mashed potato in Selenium, Vitamin B12, Vitamin B1, Iron, Vitamin B2, Folate, Phosphorus, and Manganese.
  • Daily need coverage for Selenium from Fish sandwich is 31% higher.
  • Mashed potato contains less Sodium.

Food types used in this article are Fast foods, potato, mashed and Fast foods, fish sandwich, with tartar sauce.

Infographic

Mashed potato vs Fish sandwich 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.
Mashed potato
Mashed potato
2
:
8
Fish sandwich
Fish sandwich
Contains more Potassium +38.8%
Contains less Sodium -49.2%
Contains more Calcium +105.6%
Contains more Iron +383.9%
Contains more Magnesium +66.7%
Contains more Phosphorus +96.6%
Contains more Zinc +122.7%
Contains more Copper +114.3%
Contains more Manganese +169.4%
Contains more Selenium +2150%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Fish sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 57% 18% 50% 19% 79% 14% 25% 35% 99%
Contains more Potassium +38.8%
Contains less Sodium -49.2%
Contains more Calcium +105.6%
Contains more Iron +383.9%
Contains more Magnesium +66.7%
Contains more Phosphorus +96.6%
Contains more Zinc +122.7%
Contains more Copper +114.3%
Contains more Manganese +169.4%
Contains more Selenium +2150%

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.
Mashed potato
Mashed potato
2
:
10
Fish sandwich
Fish sandwich
Contains more Vitamin A +112.6%
Contains more Vitamin B6 +71.4%
Contains more Vitamin E +31%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1300%
Contains more Vitamin B2 +833.3%
Contains more Vitamin B3 +99.1%
Contains more Folate +411.1%
Contains more Vitamin B12 +871.4%
Contains more Vitamin K +130.5%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Fish sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 6% 6% 53% 33% 41% 23% 17% 35% 86% 34%
Contains more Vitamin A +112.6%
Contains more Vitamin B6 +71.4%
Contains more Vitamin E +31%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1300%
Contains more Vitamin B2 +833.3%
Contains more Vitamin B3 +99.1%
Contains more Folate +411.1%
Contains more Vitamin B12 +871.4%
Contains more Vitamin K +130.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
1
:
4
Fish sandwich
Fish sandwich
Contains more Water +64.4%
Contains more Protein +523.6%
Contains more Fats +341.5%
Contains more Carbs +82.2%
Contains more Other +69%
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Fish sandwich
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more Water +64.4%
Contains more Protein +523.6%
Contains more Fats +341.5%
Contains more Carbs +82.2%
Contains more Other +69%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
1
:
2
Fish sandwich
Fish sandwich
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +260.4%
Contains more Polyunsaturated fat +366.2%
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Fish sandwich
18% 24% 58%
Saturated Fat: 1.949 g
Monounsaturated Fat: 2.595 g
Polyunsaturated fat: 6.257 g
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +260.4%
Contains more Polyunsaturated fat +366.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
3
Fish sandwich
Fish sandwich
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +500%
Contains more Fructose +635%
Contains more Maltose +∞%
Mashed potato
96%
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
Fish sandwich
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +500%
Contains more Fructose +635%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Fish sandwich
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Fish sandwich Opinion
Net carbs 13.35g 25.69g Fish sandwich
Protein 1.65g 10.29g Fish sandwich
Fats 2.82g 12.45g Fish sandwich
Carbs 14.65g 26.69g Fish sandwich
Calories 89kcal 257kcal Fish sandwich
Starch 12.1g Mashed potato
Fructose 0.2g 1.47g Fish sandwich
Sugar 0.5g 3.53g Mashed potato
Fiber 1.3g 1g Mashed potato
Calcium 18mg 37mg Fish sandwich
Iron 0.31mg 1.5mg Fish sandwich
Magnesium 15mg 25mg Fish sandwich
Phosphorus 59mg 116mg Fish sandwich
Potassium 286mg 206mg Mashed potato
Sodium 306mg 602mg Mashed potato
Zinc 0.22mg 0.49mg Fish sandwich
Copper 0.035mg 0.075mg Fish sandwich
Manganese 0.098mg 0.264mg Fish sandwich
Selenium 0.8µg 18µg Fish sandwich
Vitamin A 185IU 87IU Mashed potato
Vitamin A RAE 43µg 6µg Mashed potato
Vitamin E 0.42mg 0.55mg Fish sandwich
Vitamin D 0IU 9IU Fish sandwich
Vitamin D 0µg 0.2µg Fish sandwich
Vitamin C 0mg 1.8mg Fish sandwich
Vitamin B1 0.015mg 0.21mg Fish sandwich
Vitamin B2 0.015mg 0.14mg Fish sandwich
Vitamin B3 1.08mg 2.15mg Fish sandwich
Vitamin B5 0.37mg Fish sandwich
Vitamin B6 0.12mg 0.07mg Mashed potato
Folate 9µg 46µg Fish sandwich
Vitamin B12 0.07µg 0.68µg Fish sandwich
Vitamin K 5.9µg 13.6µg Fish sandwich
Cholesterol 0mg 35mg Mashed potato
Trans Fat 0.105g 0.08g Fish sandwich
Saturated Fat 0.577g 1.949g Mashed potato
Omega-3 - DHA 0g 0.064g Fish sandwich
Omega-3 - EPA 0.001g 0.029g Fish sandwich
Omega-3 - DPA 0.001g 0.003g Fish sandwich
Monounsaturated Fat 0.72g 2.595g Fish sandwich
Polyunsaturated fat 1.342g 6.257g Fish sandwich
Omega-6 - Eicosadienoic acid 0.001g 0.005g Fish sandwich
Omega-6 - Linoleic acid 1.146g 5.561g Fish sandwich
Omega-6 - Gamma-linoleic acid 0g 0.023g Fish sandwich
Omega-3 - ALA 0.174g 0.489g Fish sandwich
Omega-3 - Eicosatrienoic acid 0g 0.001g Fish sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.002g Fish sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Fish sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Mashed potato
29%
Fish sandwich
Minerals Daily Need Coverage Score
15%
Mashed potato
40%
Fish sandwich

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 296mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 1.372g)
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.