Mashed potato vs. Pollock — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and pollock?
- Pollock has more vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, vitamin B2, magnesium, choline, and vitamin D than mashed potato.
- Pollock's daily need coverage for vitamin B12 is 150% higher.
- Mashed potato has a higher glycemic index (87) than pollock (0).
We used Fast foods, potato, mashed and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this comparison.
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.
| Contains less SodiumSodium | -27% |
| Contains more ManganeseManganese | +444.4% |
| Contains more MagnesiumMagnesium | +440% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +50.3% |
| Contains more IronIron | +80.6% |
| Contains more CopperCopper | +71.4% |
| Contains more ZincZinc | +159.1% |
| Contains more PhosphorusPhosphorus | +352.5% |
| Contains more SeleniumSelenium | +5412.5% |
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.
| Contains more Vitamin AVitamin A | +152.9% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +260% |
| Contains more Vitamin B2Vitamin B2 | +1386.7% |
| Contains more Vitamin B3Vitamin B3 | +265.6% |
| Contains more Vitamin B6Vitamin B6 | +174.2% |
| Contains more Vitamin B12Vitamin B12 | +5128.6% |
| Contains more CholineCholine | +583.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.07µg | 3.66µg | 150% |
| Selenium | 0.8µg | 44.1µg | 79% |
| Protein | 1.65g | 23.48g | 44% |
| Phosphorus | 59mg | 267mg | 30% |
| Cholesterol | 0mg | 86mg | 29% |
| Vitamin B3 | 1.08mg | 3.949mg | 18% |
| Vitamin B6 | 0.12mg | 0.329mg | 16% |
| Magnesium | 15mg | 81mg | 16% |
| Vitamin B2 | 0.015mg | 0.223mg | 16% |
| Choline | 13.4mg | 91.6mg | 14% |
| Vitamin B5 | 0.432mg | 9% | |
| Vitamin D | 0µg | 1.3µg | 7% |
| Vitamin D | 0IU | 51IU | 6% |
| Vitamin K | 5.9µg | 0.1µg | 5% |
| Sodium | 306mg | 419mg | 5% |
| Starch | 12.1g | 5% | |
| Calcium | 18mg | 72mg | 5% |
| Fiber | 1.3g | 0g | 5% |
| Carbs | 14.65g | 0g | 5% |
| Polyunsaturated fat | 1.342g | 0.583g | 5% |
| Potassium | 286mg | 430mg | 4% |
| Zinc | 0.22mg | 0.57mg | 3% |
| Copper | 0.035mg | 0.06mg | 3% |
| Vitamin A | 43µg | 17µg | 3% |
| Manganese | 0.098mg | 0.018mg | 3% |
| Vitamin B1 | 0.015mg | 0.054mg | 3% |
| Iron | 0.31mg | 0.56mg | 3% |
| Fats | 2.82g | 1.18g | 3% |
| Saturated fat | 0.577g | 0.159g | 2% |
| Folate | 9µg | 3µg | 2% |
| Monounsaturated fat | 0.72g | 0.134g | 1% |
| Calories | 89kcal | 111kcal | 1% |
| Vitamin E | 0.42mg | 0.28mg | 1% |
| Net carbs | 13.35g | 0g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.263mg | 0% | |
| Threonine | 1.029mg | 0% | |
| Isoleucine | 1.082mg | 0% | |
| Leucine | 1.908mg | 0% | |
| Lysine | 2.157mg | 0% | |
| Methionine | 0.696mg | 0% | |
| Phenylalanine | 0.917mg | 0% | |
| Valine | 1.21mg | 0% | |
| Histidine | 0.691mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0.086g | N/A |
| Omega-3 - DHA | 0g | 0.423g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0.027g | 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
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
23.48 g
Fats:
1.18 g
Carbs:
0 g
Water:
73.65 g
Other:
1.69 g
| Contains more FatsFats | +139% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +1323% |
| Contains more OtherOther | +34.1% |
~equal in
Water
~73.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.159 g
Monounsaturated fat:
Mono. Fat
0.134 g
Polyunsaturated fat:
Poly. Fat
0.583 g
| Contains more Mono. FatMonounsaturated fat | +437.3% |
| Contains more Poly. FatPolyunsaturated fat | +130.2% |
| Contains less Sat. FatSaturated fat | -72.4% |
