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  6. Mackerel vs. Mashed potato

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 from Mackerel is 497% higher.
  • Mashed potato has less Cholesterol.

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.
Mackerel
Mackerel
8
:
2
Mashed potato
Mashed potato
Contains more Calcium +266.7%
Contains more Iron +351.6%
Contains more Magnesium +300%
Contains more Phosphorus +330.5%
Contains more Potassium +81.8%
Contains more Zinc +400%
Contains more Copper +185.7%
Contains more Selenium +9075%
Contains less Sodium -93.1%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +266.7%
Contains more Iron +351.6%
Contains more Magnesium +300%
Contains more Phosphorus +330.5%
Contains more Potassium +81.8%
Contains more Zinc +400%
Contains more Copper +185.7%
Contains more Selenium +9075%
Contains less Sodium -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.
Mackerel
Mackerel
9
:
1
Mashed potato
Mashed potato
Contains more Vitamin E +466.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B6 +241.7%
Contains more Folate +66.7%
Contains more Vitamin B12 +17042.9%
Contains more Vitamin K +32.2%
Contains more Vitamin A +17.8%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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%
Contains more Vitamin E +466.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B6 +241.7%
Contains more Folate +66.7%
Contains more Vitamin B12 +17042.9%
Contains more Vitamin K +32.2%
Contains more Vitamin A +17.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Mashed potato
Mashed potato
Contains more Protein +1021.2%
Contains more Fats +790.1%
Contains more Other +963.5%
Contains more Carbs +∞%
Contains more Water +85.2%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
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
Contains more Protein +1021.2%
Contains more Fats +790.1%
Contains more Other +963.5%
Contains more Carbs +∞%
Contains more Water +85.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Mashed potato
Mashed potato
Contains more Monounsaturated Fat +1055.6%
Contains more Polyunsaturated fat +362.7%
Contains less Saturated Fat -91.9%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +1055.6%
Contains more Polyunsaturated fat +362.7%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 13.35g Mashed potato
Protein 18.5g 1.65g Mackerel
Fats 25.1g 2.82g Mackerel
Carbs 0g 14.65g Mashed potato
Calories 305kcal 89kcal Mackerel
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0g 0.5g Mackerel
Fiber 0g 1.3g Mashed potato
Calcium 66mg 18mg Mackerel
Iron 1.4mg 0.31mg Mackerel
Magnesium 60mg 15mg Mackerel
Phosphorus 254mg 59mg Mackerel
Potassium 520mg 286mg Mackerel
Sodium 4450mg 306mg Mashed potato
Zinc 1.1mg 0.22mg Mackerel
Copper 0.1mg 0.035mg Mackerel
Manganese 0.098mg Mashed potato
Selenium 73.4µg 0.8µg Mackerel
Vitamin A 157IU 185IU Mashed potato
Vitamin A RAE 47µg 43µg Mackerel
Vitamin E 2.38mg 0.42mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin B1 0.02mg 0.015mg Mackerel
Vitamin B2 0.19mg 0.015mg Mackerel
Vitamin B3 3.3mg 1.08mg Mackerel
Vitamin B6 0.41mg 0.12mg Mackerel
Folate 15µg 9µg Mackerel
Vitamin B12 12µg 0.07µg Mackerel
Vitamin K 7.8µg 5.9µg Mackerel
Cholesterol 95mg 0mg Mashed potato
Trans Fat 0.105g Mackerel
Saturated Fat 7.148g 0.577g Mashed potato
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0.001g Mackerel
Omega-3 - DPA 0.391g 0.001g Mackerel
Monounsaturated Fat 8.32g 0.72g Mackerel
Polyunsaturated fat 6.21g 1.342g Mackerel
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
212%
Mackerel
9%
Mashed potato
Minerals Daily Need Coverage Score
131%
Mackerel
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 4144mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 95mg)
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.