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Mackerel vs. Potato — In-Depth Nutrition Comparison

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Important differences between mackerel and potatoes

  • Mackerel has more vitamin B12, vitamin D, selenium, 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
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 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%
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23700%
Contains more Vitamin DVitamin D +∞%
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 CholineCholine +739.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
~equal in Folate ~15µg

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel 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 Potato DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 6mg 193%
Selenium 73.4µg 0.4µg 133%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 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%
Vitamin B6 0.41mg 0.298mg 9%
Magnesium 60mg 23mg 9%
Manganese 0.2mg 9%
Fiber 0g 2.1g 8%
Zinc 1.1mg 0.3mg 7%
Iron 1.4mg 0.81mg 7%
Vitamin B5 0.295mg 6%
Starch 15.29g 6%
Carbs 0g 17.49g 6%
Vitamin K 7.8µg 2µg 5%
Vitamin B1 0.02mg 0.081mg 5%
Vitamin A 47µg 0µg 5%
Calcium 66mg 12mg 5%
Potassium 520mg 425mg 3%
Copper 0.1mg 0.11mg 1%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel 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
17%
Potato
Minerals Daily Need Coverage Score
131%
Mackerel
19%
Potato

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 4444mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 7.123g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $6.8)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 86)
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. 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.