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  6. Mashed potato vs. Rainbow trout

Mashed potato vs. Rainbow trout — In-Depth Nutrition Comparison

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How are mashed potato and rainbow trout different?

  • Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, vitamin B6, vitamin E, and choline than mashed potato.
  • Daily need coverage for vitamin B12 for rainbow trout is 176% higher.
  • Mashed potato contains 6 times more sodium than rainbow trout. While mashed potato contains 306mg of sodium, rainbow trout contains only 51mg.
  • Rainbow trout has a lower glycemic index (0) than mashed potato (87).

Fast foods, potato, mashed and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Mashed potato vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more ManganeseManganese +790.9%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +38.9%
Contains more PotassiumPotassium +31.8%
Contains more CopperCopper +31.4%
Contains more ZincZinc +104.5%
Contains more PhosphorusPhosphorus +283.1%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +2850%
~equal in Iron ~0.31mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin KVitamin K +5800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +95.3%
Contains more Vitamin EVitamin E +457.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +415.5%
Contains more Vitamin B6Vitamin B6 +183.3%
Contains more Vitamin B12Vitamin B12 +6042.9%
Contains more FolateFolate +22.2%
Contains more CholineCholine +385.1%

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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1475%
Contains more ProteinProtein +1108.5%
Contains more FatsFats +119.1%
~equal in Water ~73.8g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -58.3%
Contains more Mono. FatMonounsaturated fat +174.9%
Contains more Poly. FatPolyunsaturated fat +12.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Rainbow trout
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mashed potato Rainbow trout DV% diff.
Vitamin B12 0.07µg 4.3µg 176%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.8µg 23.6µg 41%
Protein 1.65g 19.94g 37%
Vitamin B5 1.667mg 33%
Vitamin B3 1.08mg 5.567mg 28%
Phosphorus 59mg 226mg 24%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.12mg 0.34mg 17%
Vitamin E 0.42mg 2.34mg 13%
Sodium 306mg 51mg 11%
Vitamin B1 0.015mg 0.12mg 9%
Choline 13.4mg 65mg 9%
Vitamin B2 0.015mg 0.09mg 6%
Fiber 1.3g 0g 5%
Vitamin K 5.9µg 0.1µg 5%
Carbs 14.65g 0g 5%
Starch 12.1g 5%
Vitamin A 43µg 84µg 5%
Fats 2.82g 6.18g 5%
Saturated fat 0.577g 1.383g 4%
Manganese 0.098mg 0.011mg 4%
Monounsaturated fat 0.72g 1.979g 3%
Calories 89kcal 141kcal 3%
Vitamin C 0mg 2.9mg 3%
Potassium 286mg 377mg 3%
Zinc 0.22mg 0.45mg 2%
Magnesium 15mg 25mg 2%
Copper 0.035mg 0.046mg 1%
Calcium 18mg 25mg 1%
Folate 9µg 11µg 1%
Polyunsaturated fat 1.342g 1.507g 1%
Net carbs 13.35g 0g N/A
Iron 0.31mg 0.31mg 0%
Sugar 0.5g 0g N/A
Trans fat 0.105g 0.047g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.174g 0.059g N/A
Omega-3 - DPA 0.001g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0g 0.007g N/A
Omega-6 - Gamma-linoleic acid 0g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.02g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.04g N/A
Omega-6 - Linoleic acid 1.146g 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Mashed potato
95%
Rainbow trout
Minerals Daily Need Coverage Score
15%
Mashed potato
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 255mg)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.806g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.