Mashed potato vs. Cod — In-Depth Nutrition Comparison
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The main differences between mashed potato and cod
- Mashed potato is richer in fiber, yet cod is richer in selenium, vitamin B12, phosphorus, vitamin B6, choline, vitamin B3, and vitamin D.
- Daily need coverage for selenium for cod is 59% higher.
- Cod contains less sodium.
- Cod has a lower glycemic index than mashed potato.
Food types used in this article are Fast foods, potato, mashed and Fish, cod, Atlantic, raw.
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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 CalciumCalcium | +12.5% |
| Contains more CopperCopper | +25% |
| Contains more ManganeseManganese | +553.3% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more PotassiumPotassium | +44.4% |
| Contains more IronIron | +22.6% |
| Contains more ZincZinc | +104.5% |
| Contains more PhosphorusPhosphorus | +244.1% |
| Contains less SodiumSodium | -82.4% |
| Contains more SeleniumSelenium | +4037.5% |
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 | +258.3% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more FolateFolate | +28.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +52.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +406.7% |
| Contains more Vitamin B2Vitamin B2 | +333.3% |
| Contains more Vitamin B3Vitamin B3 | +91% |
| Contains more Vitamin B6Vitamin B6 | +104.2% |
| Contains more Vitamin B12Vitamin B12 | +1200% |
| Contains more CholineCholine | +386.6% |
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:
17.81 g
Fats:
0.67 g
Carbs:
0 g
Water:
81.22 g
Other:
0.3 g
| Contains more FatsFats | +320.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +320% |
| Contains more ProteinProtein | +979.4% |
~equal in
Water
~81.22g
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
0.131 g
Monounsaturated fat:
Mono. Fat
0.094 g
Polyunsaturated fat:
Poly. Fat
0.231 g
| Contains more Mono. FatMonounsaturated fat | +666% |
| Contains more Poly. FatPolyunsaturated fat | +481% |
| Contains less Sat. FatSaturated fat | -77.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B5 | 153mg | 3060% | |
| Selenium | 0.8µg | 33.1µg | 59% |
| Vitamin B12 | 0.07µg | 0.91µg | 35% |
| Protein | 1.65g | 17.81g | 32% |
| Phosphorus | 59mg | 203mg | 21% |
| Cholesterol | 0mg | 43mg | 14% |
| Sodium | 306mg | 54mg | 11% |
| Vitamin B6 | 0.12mg | 0.245mg | 10% |
| Choline | 13.4mg | 65.2mg | 9% |
| Polyunsaturated fat | 1.342g | 0.231g | 7% |
| Vitamin B3 | 1.08mg | 2.063mg | 6% |
| Vitamin K | 5.9µg | 0.1µg | 5% |
| Vitamin B1 | 0.015mg | 0.076mg | 5% |
| Vitamin D | 0µg | 0.9µg | 5% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Carbs | 14.65g | 0g | 5% |
| Vitamin D | 0IU | 36IU | 5% |
| Potassium | 286mg | 413mg | 4% |
| Vitamin B2 | 0.015mg | 0.065mg | 4% |
| Manganese | 0.098mg | 0.015mg | 4% |
| Magnesium | 15mg | 32mg | 4% |
| Fats | 2.82g | 0.67g | 3% |
| Vitamin A | 43µg | 12µg | 3% |
| Zinc | 0.22mg | 0.45mg | 2% |
| Monounsaturated fat | 0.72g | 0.094g | 2% |
| Saturated fat | 0.577g | 0.131g | 2% |
| Copper | 0.035mg | 0.028mg | 1% |
| Iron | 0.31mg | 0.38mg | 1% |
| Vitamin E | 0.42mg | 0.64mg | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Folate | 9µg | 7µg | 1% |
| Calories | 89kcal | 82kcal | 0% |
| Net carbs | 13.35g | 0g | N/A |
| Calcium | 18mg | 16mg | 0% |
| Sugar | 0.5g | 0g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.199mg | 0% | |
| Threonine | 0.781mg | 0% | |
| Isoleucine | 0.821mg | 0% | |
| Leucine | 1.447mg | 0% | |
| Lysine | 1.635mg | 0% | |
| Methionine | 0.527mg | 0% | |
| Phenylalanine | 0.695mg | 0% | |
| Valine | 0.917mg | 0% | |
| Histidine | 0.524mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0.064g | N/A |
| Omega-3 - DHA | 0g | 0.12g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0.01g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
731%
Minerals Daily Need Coverage Score
15%
38%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Mashed potato is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Cod contains less Sodium (difference - 252mg)
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 0.446g)
Which food is lower in glycemic index?
Cod is lower in glycemic index (difference - 87)
Which food is richer in vitamins?
Cod is relatively richer in vitamins
Which food is richer in minerals?
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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.