Mashed potato vs. Chinook salmon — In-Depth Nutrition Comparison
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How are mashed potato and chinook salmon different?
- Chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, magnesium, and vitamin B2 than mashed potato.
- Daily need coverage for vitamin B12 for chinook salmon is 117% higher.
- Mashed potato contains 5 times more sodium than chinook salmon. While mashed potato contains 306mg of sodium, chinook salmon contains only 60mg.
- Chinook salmon has a lower glycemic index (0) than mashed potato (87).
Fast foods, potato, mashed and Fish, salmon, chinook, cooked, dry heat are the varieties used in this article.
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 more ManganeseManganese | +415.8% |
| Contains more MagnesiumMagnesium | +713.3% |
| Contains more CalciumCalcium | +55.6% |
| Contains more PotassiumPotassium | +76.6% |
| Contains more IronIron | +193.5% |
| Contains more CopperCopper | +51.4% |
| Contains more ZincZinc | +154.5% |
| Contains more PhosphorusPhosphorus | +528.8% |
| Contains less SodiumSodium | -80.4% |
| Contains more SeleniumSelenium | +5750% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +246.5% |
| Contains more Vitamin B1Vitamin B1 | +193.3% |
| Contains more Vitamin B2Vitamin B2 | +926.7% |
| Contains more Vitamin B3Vitamin B3 | +830.1% |
| Contains more Vitamin B6Vitamin B6 | +285% |
| Contains more Vitamin B12Vitamin B12 | +4000% |
| Contains more FolateFolate | +288.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.07µg | 2.87µg | 117% |
| Selenium | 0.8µg | 46.8µg | 84% |
| Vitamin B3 | 1.08mg | 10.045mg | 56% |
| Protein | 1.65g | 25.72g | 48% |
| Phosphorus | 59mg | 371mg | 45% |
| Cholesterol | 0mg | 85mg | 28% |
| Vitamin B6 | 0.12mg | 0.462mg | 26% |
| Magnesium | 15mg | 122mg | 25% |
| Vitamin B5 | 0.865mg | 17% | |
| Fats | 2.82g | 13.38g | 16% |
| Monounsaturated fat | 0.72g | 5.742g | 13% |
| Vitamin A | 43µg | 149µg | 12% |
| Saturated fat | 0.577g | 3.214g | 12% |
| Vitamin B2 | 0.015mg | 0.154mg | 11% |
| Sodium | 306mg | 60mg | 11% |
| Polyunsaturated fat | 1.342g | 2.662g | 9% |
| Iron | 0.31mg | 0.91mg | 8% |
| Folate | 9µg | 35µg | 7% |
| Calories | 89kcal | 231kcal | 7% |
| Potassium | 286mg | 505mg | 6% |
| Fiber | 1.3g | 0g | 5% |
| Starch | 12.1g | 5% | |
| Vitamin K | 5.9µg | 5% | |
| Carbs | 14.65g | 0g | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin E | 0.42mg | 3% | |
| Manganese | 0.098mg | 0.019mg | 3% |
| Zinc | 0.22mg | 0.56mg | 3% |
| Vitamin B1 | 0.015mg | 0.044mg | 2% |
| Copper | 0.035mg | 0.053mg | 2% |
| Choline | 13.4mg | 2% | |
| Calcium | 18mg | 28mg | 1% |
| Net carbs | 13.35g | 0g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.288mg | 0% | |
| Threonine | 1.127mg | 0% | |
| Isoleucine | 1.185mg | 0% | |
| Leucine | 2.09mg | 0% | |
| Lysine | 2.362mg | 0% | |
| Methionine | 0.761mg | 0% | |
| Phenylalanine | 1.004mg | 0% | |
| Valine | 1.325mg | 0% | |
| Histidine | 0.757mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 1.01g | N/A |
| Omega-3 - DHA | 0g | 0.727g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0.296g | 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:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +21.4% |
| Contains more OtherOther | +-126.8% |
| Contains more ProteinProtein | +1458.8% |
| Contains more FatsFats | +374.5% |
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
3.214 g
Monounsaturated fat:
Mono. Fat
5.742 g
Polyunsaturated fat:
Poly. Fat
2.662 g
| Contains less Sat. FatSaturated fat | -82% |
| Contains more Mono. FatMonounsaturated fat | +697.5% |
| Contains more Poly. FatPolyunsaturated fat | +98.4% |
