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  6. Fish oil vs. Mashed potato

Fish oil vs. Mashed potato — In-Depth Nutrition Comparison

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How are fish oil and mashed potato different?

  • Fish oil is higher in monounsaturated fat; however, mashed potato is richer in vitamin B6, phosphorus, potassium, vitamin B3, and fiber.
  • Daily need coverage for cholesterol for fish oil is 255% higher.
  • Fish oil contains 79 times more monounsaturated fat than mashed potato. While fish oil contains 56.564g of monounsaturated fat, mashed potato contains only 0.72g.
  • Mashed potato has less cholesterol.
  • Fish oil has a lower glycemic index (0) than mashed potato (87).

Fish oil, herring and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Fish oil Mashed potato DV% diff.
Cholesterol 766mg 0mg 255%
Fats 100g 2.82g 150%
Monounsaturated fat 56.564g 0.72g 140%
Polyunsaturated fat 15.604g 1.342g 95%
Saturated fat 21.29g 0.577g 94%
Calories 902kcal 89kcal 41%
Sodium 0mg 306mg 13%
Vitamin B6 0mg 0.12mg 9%
Potassium 0mg 286mg 8%
Phosphorus 0mg 59mg 8%
Vitamin B3 0mg 1.08mg 7%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Vitamin K 5.9µg 5%
Carbs 0g 14.65g 5%
Fiber 0g 1.3g 5%
Copper 0mg 0.035mg 4%
Iron 0mg 0.31mg 4%
Manganese 0mg 0.098mg 4%
Magnesium 0mg 15mg 4%
Vitamin E 0.42mg 3%
Protein 0g 1.65g 3%
Vitamin B12 0µg 0.07µg 3%
Folate 0µg 9µg 2%
Calcium 0mg 18mg 2%
Choline 13.4mg 2%
Zinc 0mg 0.22mg 2%
Selenium 0µg 0.8µg 1%
Vitamin B2 0mg 0.015mg 1%
Vitamin B1 0mg 0.015mg 1%
Net carbs 0g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 6.273g 0.001g N/A
Omega-3 - DHA 4.206g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.619g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +3446.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 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 +7756.1%
Contains more Poly. FatPolyunsaturated fat +1062.7%
Contains less Sat. FatSaturated fat -97.3%

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.