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  6. Lobster Raw vs. Mashed potato

Lobster Raw vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between lobster Raw and mashed potato?

  • Lobster Raw is richer in copper, selenium, vitamin B12, zinc, phosphorus, choline, calcium, and magnesium, while mashed potato is higher in fiber.
  • Lobster Raw's daily need coverage for copper is 146% higher.
  • Mashed potato has a higher glycemic index (87) than lobster Raw (0).

We used Crustaceans, lobster, northern, raw and Fast foods, potato, mashed types in this comparison.

Infographic

Lobster 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
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 +153.3%
Contains more CalciumCalcium +366.7%
Contains more CopperCopper +3754.3%
Contains more ZincZinc +1504.5%
Contains more PhosphorusPhosphorus +172.9%
Contains more SeleniumSelenium +7850%
Contains more PotassiumPotassium +43%
Contains more IronIron +19.2%
Contains less SodiumSodium -27.7%
Contains more ManganeseManganese +75%

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
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 +107.1%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +47.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +1685.7%
Contains more CholineCholine +424.6%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.015mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Lobster Raw Mashed potato DV% diff.
Copper 1.349mg 0.035mg 146%
Selenium 63.6µg 0.8µg 114%
Vitamin B12 1.25µg 0.07µg 49%
Cholesterol 127mg 0mg 42%
Zinc 3.53mg 0.22mg 30%
Protein 16.52g 1.65g 30%
Vitamin B5 1.449mg 29%
Phosphorus 161mg 59mg 15%
Choline 70.3mg 13.4mg 10%
Polyunsaturated fat 0.296g 1.342g 7%
Calcium 84mg 18mg 7%
Vitamin K 0µg 5.9µg 5%
Vitamin A 1µg 43µg 5%
Sodium 423mg 306mg 5%
Fiber 0g 1.3g 5%
Starch 0g 12.1g 5%
Magnesium 38mg 15mg 5%
Carbs 0g 14.65g 5%
Potassium 200mg 286mg 3%
Vitamin E 0.87mg 0.42mg 3%
Fats 0.75g 2.82g 3%
Vitamin B3 1.591mg 1.08mg 3%
Saturated fat 0.181g 0.577g 2%
Manganese 0.056mg 0.098mg 2%
Monounsaturated fat 0.22g 0.72g 1%
Calories 77kcal 89kcal 1%
Iron 0.26mg 0.31mg 1%
Vitamin B6 0.104mg 0.12mg 1%
Net carbs 0g 13.35g N/A
Vitamin D 1IU 0IU 0%
Sugar 0g 0.5g N/A
Vitamin B1 0.02mg 0.015mg 0%
Vitamin B2 0.014mg 0.015mg 0%
Folate 10µg 9µg 0%
Trans fat 0.011g 0.105g N/A
Tryptophan 0.215mg 0%
Threonine 0.654mg 0%
Isoleucine 0.723mg 0%
Leucine 1.197mg 0%
Lysine 1.24mg 0%
Methionine 0.413mg 0%
Phenylalanine 0.68mg 0%
Valine 0.741mg 0%
Histidine 0.413mg 0%
Fructose 0g 0.2g 0%
Omega-3 - EPA 0.102g 0.001g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.006g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 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 +901.2%
Contains more OtherOther +41.3%
Contains more FatsFats +276%
Contains more CarbsCarbs +∞%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 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 -68.6%
Contains more Mono. FatMonounsaturated fat +227.3%
Contains more Poly. FatPolyunsaturated fat +353.4%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.