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  6. Mashed potato vs. Mackerel

Mashed potato vs. Mackerel — In-Depth Nutrition Comparison

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How are mashed potato and mackerel different?

  • Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, choline, and vitamin B3 than mashed potato.
  • Daily need coverage for vitamin B12 for mackerel is 497% higher.
  • Mashed potato has less saturated fat.
  • Mackerel has a lower glycemic index (0) than mashed potato (87).

Fast foods, potato, mashed and Fish, mackerel, salted are the varieties used in this article.

Infographic

Mashed potato vs Mackerel 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +81.8%
Contains more IronIron +351.6%
Contains more CopperCopper +185.7%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +330.5%
Contains more SeleniumSelenium +9075%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +1166.7%
Contains more Vitamin B3Vitamin B3 +205.6%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin B12Vitamin B12 +17042.9%
Contains more Vitamin KVitamin K +32.2%
Contains more FolateFolate +66.7%
Contains more CholineCholine +658.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~47µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Mashed potato Mackerel DV% diff.
Vitamin B12 0.07µg 12µg 497%
Sodium 306mg 4450mg 180%
Selenium 0.8µg 73.4µg 132%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Protein 1.65g 18.5g 34%
Fats 2.82g 25.1g 34%
Polyunsaturated fat 1.342g 6.21g 32%
Cholesterol 0mg 95mg 32%
Saturated fat 0.577g 7.148g 30%
Phosphorus 59mg 254mg 28%
Vitamin B6 0.12mg 0.41mg 22%
Monounsaturated fat 0.72g 8.32g 19%
Choline 13.4mg 101.6mg 16%
Vitamin B3 1.08mg 3.3mg 14%
Iron 0.31mg 1.4mg 14%
Vitamin B2 0.015mg 0.19mg 13%
Vitamin E 0.42mg 2.38mg 13%
Calories 89kcal 305kcal 11%
Magnesium 15mg 60mg 11%
Zinc 0.22mg 1.1mg 8%
Potassium 286mg 520mg 7%
Copper 0.035mg 0.1mg 7%
Starch 12.1g 5%
Fiber 1.3g 0g 5%
Calcium 18mg 66mg 5%
Carbs 14.65g 0g 5%
Manganese 0.098mg 4%
Vitamin K 5.9µg 7.8µg 2%
Folate 9µg 15µg 2%
Net carbs 13.35g 0g N/A
Sugar 0.5g 0g N/A
Vitamin A 43µg 47µg 0%
Vitamin B1 0.015mg 0.02mg 0%
Trans fat 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0.391g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +85.2%
Contains more ProteinProtein +1021.2%
Contains more FatsFats +790.1%
Contains more OtherOther +963.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +1055.6%
Contains more Poly. FatPolyunsaturated fat +362.7%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.