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  6. Mackerel vs. Potato

Mackerel vs. Potato — In-Depth Nutrition Comparison

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Important differences between mackerel and potatoes

  • Mackerel has more vitamin B12, selenium, vitamin D*, phosphorus, choline, and vitamin E; however, potatoes are richer in vitamin C.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Potatoes contain less cholesterol.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of mackerel is 0.

The food varieties used in the comparison are Fish, mackerel, salted and Potatoes, flesh, and skin, raw.

Infographic

Mackerel vs 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%
Potato
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +72.8%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +345.6%
Contains more SeleniumSelenium +18250%
Contains less SodiumSodium -99.9%
~equal in Copper ~0.11mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Potato
Potato
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23700%
Contains more Vitamin B2Vitamin B2 +493.8%
Contains more Vitamin B3Vitamin B3 +211%
Contains more Vitamin B6Vitamin B6 +37.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +290%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Mackerel Potato DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 6mg 193%
Selenium 73.4µg 0.4µg 133%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Polyunsaturated fat 6.21g 0.042g 41%
Fats 25.1g 0.09g 38%
Protein 18.5g 2.05g 33%
Cholesterol 95mg 0mg 32%
Saturated fat 7.148g 0.025g 32%
Phosphorus 254mg 57mg 28%
Vitamin C 0mg 19.7mg 22%
Monounsaturated fat 8.32g 0.002g 21%
Vitamin E 2.38mg 0.01mg 16%
Choline 101.6mg 12.1mg 16%
Vitamin B3 3.3mg 1.061mg 14%
Vitamin B2 0.19mg 0.032mg 12%
Calories 305kcal 77kcal 11%
Magnesium 60mg 23mg 9%
Manganese 0.2mg 9%
Vitamin B6 0.41mg 0.298mg 9%
Fiber 0g 2.1g 8%
Iron 1.4mg 0.81mg 7%
Zinc 1.1mg 0.3mg 7%
Carbs 0g 17.49g 6%
Starch 15.29g 6%
Vitamin B5 0.295mg 6%
Calcium 66mg 12mg 5%
Vitamin A 47µg 0µg 5%
Vitamin B1 0.02mg 0.081mg 5%
Vitamin K 7.8µg 2µg 5%
Potassium 520mg 425mg 3%
Copper 0.1mg 0.11mg 1%
Protein per 100 calories 6.1g 2.7g N/A
Calories per 10 g protein 165kcal 376kcal N/A
Weight per 100 calories 33g 130g N/A
Unsaturated / Saturated Fat ratio 2 1.8 N/A
Net carbs 0g 15.39g N/A
Sugar 0g 0.82g N/A
Folate 15µg 15µg 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g N/A

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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +802.4%
Contains more FatsFats +27788.9%
Contains more OtherOther +1096.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +84.3%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +415900%
Contains more Poly. FatPolyunsaturated fat +14685.7%
Contains less Sat. FatSaturated fat -99.7%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.