Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Mashed potato
  5. Compare
  6. Mashed potato vs. Sardines

Mashed potato vs. Sardines — In-Depth Nutrition Comparison

Compare

What are the differences between mashed potato and sardines?

  • The amount of vitamin B12, selenium, phosphorus, calcium, iron, vitamin D, vitamin B3, copper, and vitamin B2 in sardines is higher than in mashed potato.
  • Sardines' daily need coverage for vitamin B12 is 370% more.
  • Sardines have a lower glycemic index (0) than mashed potato (87).

We used Fast foods, potato, mashed and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Mashed potato vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +2022.2%
Contains more PotassiumPotassium +38.8%
Contains more IronIron +841.9%
Contains more CopperCopper +431.4%
Contains more ZincZinc +495.5%
Contains more PhosphorusPhosphorus +730.5%
Contains more ManganeseManganese +10.2%
Contains more SeleniumSelenium +6487.5%
~equal in Sodium ~307mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +34.4%
Contains more Vitamin KVitamin K +126.9%
Contains more Vitamin EVitamin E +385.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +1413.3%
Contains more Vitamin B3Vitamin B3 +385.6%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more Vitamin B12Vitamin B12 +12671.4%
Contains more FolateFolate +11.1%
Contains more CholineCholine +459.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mashed potato Sardines DV% diff.
Vitamin B12 0.07µg 8.94µg 370%
Selenium 0.8µg 52.7µg 94%
Phosphorus 59mg 490mg 62%
Cholesterol 0mg 142mg 47%
Protein 1.65g 24.62g 46%
Calcium 18mg 382mg 36%
Iron 0.31mg 2.92mg 33%
Vitamin B3 1.08mg 5.245mg 26%
Polyunsaturated fat 1.342g 5.148g 25%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Copper 0.035mg 0.186mg 17%
Vitamin B2 0.015mg 0.227mg 16%
Fats 2.82g 11.45g 13%
Vitamin B5 0.642mg 13%
Vitamin E 0.42mg 2.04mg 11%
Choline 13.4mg 75mg 11%
Zinc 0.22mg 1.31mg 10%
Monounsaturated fat 0.72g 3.869g 8%
Calories 89kcal 208kcal 6%
Magnesium 15mg 39mg 6%
Vitamin B1 0.015mg 0.08mg 5%
Starch 12.1g 5%
Fiber 1.3g 0g 5%
Carbs 14.65g 0g 5%
Vitamin B6 0.12mg 0.167mg 4%
Saturated fat 0.577g 1.528g 4%
Potassium 286mg 397mg 3%
Vitamin K 5.9µg 2.6µg 3%
Vitamin A 43µg 32µg 1%
Net carbs 13.35g 0g N/A
Sugar 0.5g 0g N/A
Sodium 306mg 307mg 0%
Manganese 0.098mg 0.108mg 0%
Folate 9µg 10µg 0%
Trans fat 0.105g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.6%
Contains more ProteinProtein +1392.1%
Contains more FatsFats +306%
Contains more OtherOther +242.9%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +437.4%
Contains more Poly. FatPolyunsaturated fat +283.6%

People also compare

Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza
Sardines
Sardines vs Tuna Bluefin
Tuna Bluefin
Sardines
Sardines vs Swordfish
Swordfish
Sardines
Sardines vs Shark raw
Shark raw

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.