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  6. Salmon raw vs. Mashed potato

Salmon raw vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between Salmon raw and Mashed potato

  • Salmon raw is higher than Mashed potato in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B2, Copper, Phosphorus, and Vitamin B1.
  • Salmon raw covers your daily Vitamin B12 needs 130% more than Mashed potato.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Fast foods, potato, mashed.

Infographic

Salmon raw 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.
Salmon raw
Salmon raw
8
:
2
Mashed potato
Mashed potato
Contains more Iron +158.1%
Contains more Magnesium +93.3%
Contains more Phosphorus +239%
Contains more Potassium +71.3%
Contains less Sodium -85.6%
Contains more Zinc +190.9%
Contains more Copper +614.3%
Contains more Selenium +4462.5%
Contains more Calcium +50%
Contains more Manganese +512.5%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Iron +158.1%
Contains more Magnesium +93.3%
Contains more Phosphorus +239%
Contains more Potassium +71.3%
Contains less Sodium -85.6%
Contains more Zinc +190.9%
Contains more Copper +614.3%
Contains more Selenium +4462.5%
Contains more Calcium +50%
Contains more Manganese +512.5%

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.
Salmon raw
Salmon raw
7
:
4
Mashed potato
Mashed potato
Contains more Vitamin B1 +1406.7%
Contains more Vitamin B2 +2433.3%
Contains more Vitamin B3 +627.8%
Contains more Vitamin B6 +581.7%
Contains more Folate +177.8%
Contains more Vitamin B12 +4442.9%
Contains more Vitamin A +362.5%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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 B1 +1406.7%
Contains more Vitamin B2 +2433.3%
Contains more Vitamin B3 +627.8%
Contains more Vitamin B6 +581.7%
Contains more Folate +177.8%
Contains more Vitamin B12 +4442.9%
Contains more Vitamin A +362.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Mashed potato
Mashed potato
Contains more Protein +1102.4%
Contains more Fats +124.8%
Contains more Other +322.2%
Contains more Carbs +∞%
Contains more Water +16.2%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +1102.4%
Contains more Fats +124.8%
Contains more Other +322.2%
Contains more Carbs +∞%
Contains more Water +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Mashed potato
Mashed potato
Contains more Monounsaturated Fat +192.1%
Contains more Polyunsaturated fat +89.2%
Contains less Saturated Fat -41.2%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 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 +192.1%
Contains more Polyunsaturated fat +89.2%
Contains less Saturated Fat -41.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Mashed potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Mashed potato Opinion
Net carbs 0g 13.35g Mashed potato
Protein 19.84g 1.65g Salmon raw
Fats 6.34g 2.82g Salmon raw
Carbs 0g 14.65g Mashed potato
Calories 142kcal 89kcal Salmon raw
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g Salmon raw
Fiber 0g 1.3g Mashed potato
Calcium 12mg 18mg Mashed potato
Iron 0.8mg 0.31mg Salmon raw
Magnesium 29mg 15mg Salmon raw
Phosphorus 200mg 59mg Salmon raw
Potassium 490mg 286mg Salmon raw
Sodium 44mg 306mg Salmon raw
Zinc 0.64mg 0.22mg Salmon raw
Copper 0.25mg 0.035mg Salmon raw
Manganese 0.016mg 0.098mg Mashed potato
Selenium 36.5µg 0.8µg Salmon raw
Vitamin A 40IU 185IU Mashed potato
Vitamin A RAE 12µg 43µg Mashed potato
Vitamin E 0.42mg Mashed potato
Vitamin B1 0.226mg 0.015mg Salmon raw
Vitamin B2 0.38mg 0.015mg Salmon raw
Vitamin B3 7.86mg 1.08mg Salmon raw
Vitamin B5 1.664mg Salmon raw
Vitamin B6 0.818mg 0.12mg Salmon raw
Folate 25µg 9µg Salmon raw
Vitamin B12 3.18µg 0.07µg Salmon raw
Vitamin K 5.9µg Mashed potato
Tryptophan 0.222mg Salmon raw
Threonine 0.87mg Salmon raw
Isoleucine 0.914mg Salmon raw
Leucine 1.613mg Salmon raw
Lysine 1.822mg Salmon raw
Methionine 0.587mg Salmon raw
Phenylalanine 0.775mg Salmon raw
Valine 1.022mg Salmon raw
Histidine 0.584mg Salmon raw
Cholesterol 55mg 0mg Mashed potato
Trans Fat 0.105g Salmon raw
Saturated Fat 0.981g 0.577g Mashed potato
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0.001g Salmon raw
Omega-3 - DPA 0.287g 0.001g Salmon raw
Monounsaturated Fat 2.103g 0.72g Salmon raw
Polyunsaturated fat 2.539g 1.342g Salmon raw
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
Salmon raw 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
83%
Salmon raw
9%
Mashed potato
Minerals Daily Need Coverage Score
49%
Salmon raw
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 262mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 0.404g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $13)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.