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

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How are fish sauce and mashed potato different?

  • Fish sauce has more magnesium, vitamin B6, vitamin B12, selenium, folate, vitamin B3, iron, and manganese; however, mashed potato is richer in phosphorus.
  • Fish sauce covers your daily need for sodium, 328% more than mashed potato.
  • Fish sauce has 12 times more magnesium than mashed potato. Fish sauce has 175mg of magnesium, while mashed potato has 15mg.
  • Mashed potato contains less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of fish sauce is 0.

Sauce, fish, ready-to-serve and Fast foods, potato, mashed types were used in this article.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 +1066.7%
Contains more CalciumCalcium +138.9%
Contains more IronIron +151.6%
Contains more CopperCopper +42.9%
Contains more ManganeseManganese +137.8%
Contains more SeleniumSelenium +1037.5%
Contains more PhosphorusPhosphorus +742.9%
Contains less SodiumSodium -96.1%
~equal in Potassium ~286mg
~equal in Zinc ~0.22mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +114.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +230%
Contains more Vitamin B12Vitamin B12 +585.7%
Contains more FolateFolate +466.7%
Contains more Vitamin AVitamin A +975%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +206.7%
Contains more OtherOther +1504.8%
Contains more FatsFats +28100%
Contains more CarbsCarbs +302.5%
Contains more WaterWater +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +35900%
Contains more Poly. FatPolyunsaturated fat +44633.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sauce Mashed potato DV% diff.
Sodium 7851mg 306mg 328%
Magnesium 175mg 15mg 38%
Vitamin B6 0.396mg 0.12mg 21%
Vitamin B12 0.48µg 0.07µg 17%
Selenium 9.1µg 0.8µg 15%
Folate 51µg 9µg 11%
Polyunsaturated fat 0.003g 1.342g 9%
Vitamin B3 2.313mg 1.08mg 8%
Protein 5.06g 1.65g 7%
Phosphorus 7mg 59mg 7%
Iron 0.78mg 0.31mg 6%
Manganese 0.233mg 0.098mg 6%
Vitamin K 0µg 5.9µg 5%
Fiber 0g 1.3g 5%
Starch 12.1g 5%
Carbs 3.64g 14.65g 4%
Fats 0.01g 2.82g 4%
Vitamin A 4µg 43µg 4%
Saturated fat 0.003g 0.577g 3%
Vitamin B2 0.057mg 0.015mg 3%
Calories 35kcal 89kcal 3%
Vitamin E 0mg 0.42mg 3%
Calcium 43mg 18mg 3%
Vitamin B5 0.118mg 2%
Copper 0.05mg 0.035mg 2%
Monounsaturated fat 0.002g 0.72g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 3.64g 13.35g N/A
Potassium 288mg 286mg 0%
Sugar 3.64g 0.5g N/A
Zinc 0.2mg 0.22mg 0%
Vitamin B1 0.012mg 0.015mg 0%
Trans fat 0.105g N/A
Choline 13.2mg 13.4mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sauce Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Fish sauce
9%
Mashed potato
Minerals Daily Need Coverage Score
132%
Fish sauce
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.14g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 7545mg)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.574g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.