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  6. Mashed potato vs. Salmon raw

Mashed potato vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on the differences between mashed potato and salmon raw

  • Salmon raw is higher than mashed potato in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, copper, phosphorus, and vitamin B1.
  • Salmon raw covers your daily vitamin B12 needs 130% more than mashed potato.
  • Mashed potato contains 7 times more sodium than salmon raw. While mashed potato contains 306mg of sodium, salmon raw contains only 44mg.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fast foods, potato, mashed and Fish, salmon, Atlantic, wild, raw.

Infographic

Mashed potato vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +50%
Contains more ManganeseManganese +512.5%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +71.3%
Contains more IronIron +158.1%
Contains more CopperCopper +614.3%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +239%
Contains less SodiumSodium -85.6%
Contains more SeleniumSelenium +4462.5%

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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1406.7%
Contains more Vitamin B2Vitamin B2 +2433.3%
Contains more Vitamin B3Vitamin B3 +627.8%
Contains more Vitamin B6Vitamin B6 +581.7%
Contains more Vitamin B12Vitamin B12 +4442.9%
Contains more FolateFolate +177.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mashed potato Salmon raw DV% diff.
Vitamin B12 0.07µg 3.18µg 130%
Selenium 0.8µg 36.5µg 65%
Vitamin B6 0.12mg 0.818mg 54%
Vitamin B3 1.08mg 7.86mg 42%
Protein 1.65g 19.84g 36%
Vitamin B5 1.664mg 33%
Vitamin B2 0.015mg 0.38mg 28%
Copper 0.035mg 0.25mg 24%
Phosphorus 59mg 200mg 20%
Vitamin B1 0.015mg 0.226mg 18%
Cholesterol 0mg 55mg 18%
Sodium 306mg 44mg 11%
Polyunsaturated fat 1.342g 2.539g 8%
Potassium 286mg 490mg 6%
Iron 0.31mg 0.8mg 6%
Fats 2.82g 6.34g 5%
Carbs 14.65g 0g 5%
Fiber 1.3g 0g 5%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Zinc 0.22mg 0.64mg 4%
Manganese 0.098mg 0.016mg 4%
Folate 9µg 25µg 4%
Monounsaturated fat 0.72g 2.103g 3%
Calories 89kcal 142kcal 3%
Vitamin E 0.42mg 3%
Vitamin A 43µg 12µg 3%
Magnesium 15mg 29mg 3%
Choline 13.4mg 2%
Saturated fat 0.577g 0.981g 2%
Calcium 18mg 12mg 1%
Net carbs 13.35g 0g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.2%
Contains more ProteinProtein +1102.4%
Contains more FatsFats +124.8%
Contains more OtherOther +322.2%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -41.2%
Contains more Mono. FatMonounsaturated fat +192.1%
Contains more Poly. FatPolyunsaturated fat +89.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.