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  6. Mackerel vs. Mashed potato

Mackerel vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between mackerel and mashed potato?

  • Mackerel has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B2, vitamin B6, magnesium, and iron than mashed potato.
  • Mackerel's daily need coverage for vitamin B12 is 789% higher.
  • Mashed potato has a higher glycemic index (87) than mackerel (0).

We used Fish, mackerel, Atlantic, cooked, dry heat and Fast foods, potato, mashed types in this comparison.

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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +546.7%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +406.5%
Contains more CopperCopper +168.6%
Contains more ZincZinc +327.3%
Contains more PhosphorusPhosphorus +371.2%
Contains less SodiumSodium -72.9%
Contains more SeleniumSelenium +6350%
Contains more CalciumCalcium +20%
Contains more ManganeseManganese +390%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +25.6%
Contains more Vitamin B1Vitamin B1 +960%
Contains more Vitamin B2Vitamin B2 +2646.7%
Contains more Vitamin B3Vitamin B3 +534.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin B12Vitamin B12 +27042.9%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Mashed potato DV% diff.
Vitamin B12 19µg 0.07µg 789%
Selenium 51.6µg 0.8µg 92%
Protein 23.85g 1.65g 44%
Vitamin B3 6.85mg 1.08mg 36%
Vitamin B2 0.412mg 0.015mg 31%
Phosphorus 278mg 59mg 31%
Vitamin B6 0.46mg 0.12mg 26%
Cholesterol 75mg 0mg 25%
Fats 17.81g 2.82g 23%
Magnesium 97mg 15mg 20%
Polyunsaturated fat 4.3g 1.342g 20%
Vitamin B5 0.99mg 20%
Iron 1.57mg 0.31mg 16%
Saturated fat 4.176g 0.577g 16%
Monounsaturated fat 7.006g 0.72g 16%
Vitamin B1 0.159mg 0.015mg 12%
Sodium 83mg 306mg 10%
Calories 262kcal 89kcal 9%
Zinc 0.94mg 0.22mg 7%
Copper 0.094mg 0.035mg 7%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Carbs 0g 14.65g 5%
Vitamin K 5.9µg 5%
Manganese 0.02mg 0.098mg 3%
Vitamin E 0.42mg 3%
Potassium 401mg 286mg 3%
Choline 13.4mg 2%
Folate 2µg 9µg 2%
Vitamin A 54µg 43µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 13.35g N/A
Calcium 15mg 18mg 0%
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.504g 0.001g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.106g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +1345.5%
Contains more FatsFats +531.6%
Contains more OtherOther +302.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +49.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +873.1%
Contains more Poly. FatPolyunsaturated fat +220.4%
Contains less Sat. FatSaturated fat -86.2%

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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/175120/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.