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Haddock vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between haddock and mashed potato

  • Haddock has more vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and choline; however, mashed potato is higher in fiber.
  • Haddock covers your daily need for vitamin B12, 86% more than mashed potato.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Fish, haddock, cooked, dry heat and Fast foods, potato, mashed.

Infographic

Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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 +73.3%
Contains more PotassiumPotassium +22.7%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +371.2%
Contains less SodiumSodium -14.7%
Contains more SeleniumSelenium +3862.5%
Contains more CalciumCalcium +28.6%
Contains more IronIron +47.6%
Contains more CopperCopper +34.6%
Contains more ManganeseManganese +653.8%

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.
Haddock
10
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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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 EVitamin E +31%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B3Vitamin B3 +281.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin B12Vitamin B12 +2942.9%
Contains more FolateFolate +44.4%
Contains more CholineCholine +494%
Contains more Vitamin AVitamin A +104.8%
Contains more Vitamin KVitamin K +5800%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 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 ProteinProtein +1111.5%
Contains more FatsFats +412.7%
Contains more CarbsCarbs +∞%
~equal in Water ~79.62g
~equal in Other ~1.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 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 -80.8%
Contains more Mono. FatMonounsaturated fat +873%
Contains more Poly. FatPolyunsaturated fat +557.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Haddock Mashed potato DV% diff.
Vitamin B12 2.13µg 0.07µg 86%
Selenium 31.7µg 0.8µg 56%
Protein 19.99g 1.65g 37%
Phosphorus 278mg 59mg 31%
Cholesterol 66mg 0mg 22%
Vitamin B3 4.119mg 1.08mg 19%
Vitamin B6 0.327mg 0.12mg 16%
Choline 79.6mg 13.4mg 12%
Vitamin B5 0.494mg 10%
Polyunsaturated fat 0.204g 1.342g 8%
Vitamin K 0.1µg 5.9µg 5%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Carbs 0g 14.65g 5%
Vitamin B2 0.069mg 0.015mg 4%
Manganese 0.013mg 0.098mg 4%
Magnesium 26mg 15mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Fats 0.55g 2.82g 3%
Sodium 261mg 306mg 2%
Vitamin A 21µg 43µg 2%
Potassium 351mg 286mg 2%
Saturated fat 0.111g 0.577g 2%
Monounsaturated fat 0.074g 0.72g 2%
Zinc 0.4mg 0.22mg 2%
Iron 0.21mg 0.31mg 1%
Vitamin E 0.55mg 0.42mg 1%
Copper 0.026mg 0.035mg 1%
Vitamin B1 0.023mg 0.015mg 1%
Folate 13µg 9µg 1%
Calories 90kcal 89kcal 0%
Net carbs 0g 13.35g N/A
Calcium 14mg 18mg 0%
Sugar 0g 0.5g N/A
Trans fat 0.005g 0.105g N/A
Tryptophan 0.26mg 0%
Threonine 1.015mg 0%
Isoleucine 1.067mg 0%
Leucine 1.882mg 0%
Lysine 2.126mg 0%
Methionine 0.686mg 0%
Phenylalanine 0.904mg 0%
Valine 1.193mg 0%
Histidine 0.682mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.051g 0.001g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.006g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g 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
Haddock 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
42%
Haddock
9%
Mashed potato
Minerals Daily Need Coverage Score
41%
Haddock
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 66mg)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $16)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Haddock
Haddock contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.466g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 87)
Which food is richer in vitamins?
Haddock
Haddock is relatively richer in vitamins
Which food is richer in minerals?
?
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.