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  6. Fish soup vs. Mashed potato

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

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Summary of differences between fish soup and mashed potato

  • Fish soup has more vitamin B12; however, mashed potato is higher in vitamin B6, fiber, and polyunsaturated fat.
  • Fish soup covers your daily need for vitamin B12, 26% more than mashed potato.
  • Fish soup has less sodium.

These are the specific foods used in this comparison Soup, stock, fish, home-prepared and Fast foods, potato, mashed.

Infographic

Fish soup vs Mashed potato infographic
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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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
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 CopperCopper +65.7%
Contains less SodiumSodium -49%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +98.6%
Contains more IronIron +3000%
Contains more ZincZinc +266.7%
Contains more ManganeseManganese +88.5%
~equal in Phosphorus ~59mg

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
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 B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +885.7%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +147.1%
Contains more Vitamin B6Vitamin B6 +224.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +91.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.08mg

All nutrients comparison - raw data values

Nutrient Fish soup Mashed potato DV% diff.
Vitamin B12 0.69µg 0.07µg 26%
Polyunsaturated fat 0.138g 1.342g 8%
Vitamin B5 0.329mg 7%
Sodium 156mg 306mg 7%
Vitamin B6 0.037mg 0.12mg 6%
Vitamin A 2µg 43µg 5%
Starch 12.1g 5%
Carbs 0g 14.65g 5%
Vitamin K 0µg 5.9µg 5%
Vitamin B2 0.076mg 0.015mg 5%
Fiber 0g 1.3g 5%
Calories 16kcal 89kcal 4%
Potassium 144mg 286mg 4%
Iron 0.01mg 0.31mg 4%
Copper 0.058mg 0.035mg 3%
Fats 0.81g 2.82g 3%
Manganese 0.052mg 0.098mg 2%
Folate 2µg 9µg 2%
Vitamin B1 0.033mg 0.015mg 2%
Saturated fat 0.203g 0.577g 2%
Calcium 3mg 18mg 2%
Vitamin E 0.17mg 0.42mg 2%
Magnesium 7mg 15mg 2%
Protein 2.26g 1.65g 1%
Monounsaturated fat 0.236g 0.72g 1%
Zinc 0.06mg 0.22mg 1%
Vitamin B3 1.186mg 1.08mg 1%
Choline 7mg 13.4mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 0g 13.35g N/A
Cholesterol 1mg 0mg 0%
Sugar 0g 0.5g N/A
Phosphorus 56mg 59mg 0%
Selenium 1µg 0.8µg 0%
Trans fat 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.035g 0.001g N/A
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.017g 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
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 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 +37%
Contains more WaterWater +21.3%
Contains more FatsFats +248.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +281.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 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 -64.8%
Contains more Mono. FatMonounsaturated fat +205.1%
Contains more Poly. FatPolyunsaturated fat +872.5%

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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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.