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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
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
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 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 | +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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
172%
9%
Minerals Daily Need Coverage Score
131%
15%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 4144mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 6.571g)
Which food is cheaper?
Mashed potato is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins