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  6. Sea bass vs. Mashed potato

Sea bass vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between sea bass and mashed potato?

  • The amount of vitamin B12, selenium, phosphorus, vitamin B6, iron, vitamin B3, magnesium, and vitamin B1 in sea bass is higher than in mashed potato.
  • Sea bass's daily need coverage for vitamin B12 is 181% more.
  • Sea bass has a lower glycemic index (0) than mashed potato (87).

We used Fish, bass, striped, cooked, dry heat and Fast foods, potato, mashed types in this article.

Infographic

Sea bass vs Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +248.4%
Contains more CopperCopper +14.3%
Contains more ZincZinc +131.8%
Contains more PhosphorusPhosphorus +330.5%
Contains less SodiumSodium -71.2%
Contains more SeleniumSelenium +5750%
Contains more ManganeseManganese +415.8%
~equal in Calcium ~18mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +146.7%
Contains more Vitamin B3Vitamin B3 +136.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +188.3%
Contains more Vitamin B12Vitamin B12 +6200%
Contains more Vitamin AVitamin A +38.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Sea bass Mashed potato DV% diff.
Vitamin B12 4.41µg 0.07µg 181%
Selenium 46.8µg 0.8µg 84%
Protein 22.73g 1.65g 42%
Cholesterol 103mg 0mg 34%
Phosphorus 254mg 59mg 28%
Vitamin B6 0.346mg 0.12mg 17%
Vitamin B5 0.865mg 17%
Iron 1.08mg 0.31mg 10%
Magnesium 51mg 15mg 9%
Sodium 88mg 306mg 9%
Vitamin B3 2.558mg 1.08mg 9%
Vitamin B1 0.115mg 0.015mg 8%
Vitamin K 5.9µg 5%
Fiber 0g 1.3g 5%
Carbs 0g 14.65g 5%
Starch 12.1g 5%
Zinc 0.51mg 0.22mg 3%
Vitamin E 0.42mg 3%
Manganese 0.019mg 0.098mg 3%
Polyunsaturated fat 1.005g 1.342g 2%
Choline 13.4mg 2%
Calories 124kcal 89kcal 2%
Vitamin B2 0.037mg 0.015mg 2%
Vitamin A 31µg 43µg 1%
Copper 0.04mg 0.035mg 1%
Potassium 328mg 286mg 1%
Fats 2.99g 2.82g 0%
Net carbs 0g 13.35g N/A
Calcium 19mg 18mg 0%
Sugar 0.5g N/A
Folate 10µg 9µg 0%
Trans fat 0.105g N/A
Saturated fat 0.65g 0.577g 0%
Monounsaturated fat 0.846g 0.72g 0%
Tryptophan 0.255mg 0%
Threonine 0.997mg 0%
Isoleucine 1.047mg 0%
Leucine 1.848mg 0%
Lysine 2.088mg 0%
Methionine 0.673mg 0%
Phenylalanine 0.887mg 0%
Valine 1.171mg 0%
Histidine 0.669mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.217g 0.001g N/A
Omega-3 - DHA 0.75g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1277.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +37%
~equal in Fats ~2.82g
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
22% 27% 51%
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 +17.5%
Contains less Sat. FatSaturated fat -11.2%
Contains more Poly. FatPolyunsaturated fat +33.5%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.