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Mackerel vs. Mashed potato — In-Depth Nutrition Comparison

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How are mackerel and mashed potato different?

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, choline, and vitamin B3 than mashed potato.
  • Daily need coverage for vitamin B12 for mackerel is 497% higher.
  • Mashed potato has less cholesterol.
  • Mackerel has a lower glycemic index (0) than mashed potato (87).

Fish, mackerel, salted and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 +300%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +81.8%
Contains more IronIron +351.6%
Contains more CopperCopper +185.7%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +330.5%
Contains more SeleniumSelenium +9075%
Contains less SodiumSodium -93.1%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 EVitamin E +466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +1166.7%
Contains more Vitamin B3Vitamin B3 +205.6%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin B12Vitamin B12 +17042.9%
Contains more Vitamin KVitamin K +32.2%
Contains more FolateFolate +66.7%
Contains more CholineCholine +658.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~43µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +1021.2%
Contains more FatsFats +790.1%
Contains more OtherOther +963.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +85.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +1055.6%
Contains more Poly. FatPolyunsaturated fat +362.7%
Contains less Sat. FatSaturated fat -91.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Mashed potato DV% diff.
Vitamin B12 12µg 0.07µg 497%
Sodium 4450mg 306mg 180%
Selenium 73.4µg 0.8µg 132%
Vitamin D 1006IU 0IU 126%
Vitamin D 25.2µg 0µg 126%
Protein 18.5g 1.65g 34%
Fats 25.1g 2.82g 34%
Polyunsaturated fat 6.21g 1.342g 32%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.577g 30%
Phosphorus 254mg 59mg 28%
Vitamin B6 0.41mg 0.12mg 22%
Monounsaturated fat 8.32g 0.72g 19%
Choline 101.6mg 13.4mg 16%
Vitamin B3 3.3mg 1.08mg 14%
Iron 1.4mg 0.31mg 14%
Vitamin B2 0.19mg 0.015mg 13%
Vitamin E 2.38mg 0.42mg 13%
Calories 305kcal 89kcal 11%
Magnesium 60mg 15mg 11%
Zinc 1.1mg 0.22mg 8%
Potassium 520mg 286mg 7%
Copper 0.1mg 0.035mg 7%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Calcium 66mg 18mg 5%
Carbs 0g 14.65g 5%
Manganese 0.098mg 4%
Vitamin K 7.8µg 5.9µg 2%
Folate 15µg 9µg 2%
Net carbs 0g 13.35g N/A
Sugar 0g 0.5g N/A
Vitamin A 47µg 43µg 0%
Vitamin B1 0.02mg 0.015mg 0%
Trans fat 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 1.619g 0.001g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.391g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

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

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
172%
Mackerel
9%
Mashed potato
Minerals Daily Need Coverage Score
131%
Mackerel
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 4144mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 6.571g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.