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Mashed potato vs. Haddock — In-Depth Nutrition Comparison

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Summary of differences between mashed potato and haddock

  • Mashed potato has more fiber; however, haddock is higher in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and choline.
  • Haddock covers your daily need for vitamin B12, 86% more than mashed potato.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Fast foods, potato, mashed and Fish, haddock, cooked, dry heat.

Infographic

Mashed potato vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more CalciumCalcium +28.6%
Contains more IronIron +47.6%
Contains more CopperCopper +34.6%
Contains more ManganeseManganese +653.8%
Contains more MagnesiumMagnesium +73.3%
Contains more PotassiumPotassium +22.7%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +371.2%
Contains less SodiumSodium -14.7%
Contains more SeleniumSelenium +3862.5%

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%
Haddock
10
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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin AVitamin A +104.8%
Contains more Vitamin KVitamin K +5800%
Contains more Vitamin EVitamin E +31%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B3Vitamin B3 +281.4%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin B12Vitamin B12 +2942.9%
Contains more FolateFolate +44.4%
Contains more CholineCholine +494%
~equal in Vitamin C ~0mg

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% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more FatsFats +412.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-763.2%
Contains more ProteinProtein +1111.5%
~equal in Water ~79.65g

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +873%
Contains more Poly. FatPolyunsaturated fat +557.8%
Contains less Sat. FatSaturated fat -80.8%

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 Haddock
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Haddock DV% diff.
Vitamin B12 0.07µg 2.13µg 86%
Selenium 0.8µg 31.7µg 56%
Protein 1.65g 19.99g 37%
Phosphorus 59mg 278mg 31%
Cholesterol 0mg 66mg 22%
Vitamin B3 1.08mg 4.119mg 19%
Vitamin B6 0.12mg 0.327mg 16%
Choline 13.4mg 79.6mg 12%
Vitamin B5 0.494mg 10%
Polyunsaturated fat 1.342g 0.204g 8%
Vitamin K 5.9µg 0.1µg 5%
Starch 12.1g 5%
Fiber 1.3g 0g 5%
Carbs 14.65g 0g 5%
Vitamin B2 0.015mg 0.069mg 4%
Manganese 0.098mg 0.013mg 4%
Magnesium 15mg 26mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Fats 2.82g 0.55g 3%
Sodium 306mg 261mg 2%
Vitamin A 43µg 21µg 2%
Potassium 286mg 351mg 2%
Saturated fat 0.577g 0.111g 2%
Monounsaturated fat 0.72g 0.074g 2%
Zinc 0.22mg 0.4mg 2%
Iron 0.31mg 0.21mg 1%
Vitamin E 0.42mg 0.55mg 1%
Copper 0.035mg 0.026mg 1%
Vitamin B1 0.015mg 0.023mg 1%
Folate 9µg 13µg 1%
Calories 89kcal 90kcal 0%
Net carbs 13.35g 0g N/A
Calcium 18mg 14mg 0%
Sugar 0.5g 0g N/A
Trans fat 0.105g 0.005g N/A
Tryptophan 0.26mg 0%
Threonine 1.015mg 0%
Isoleucine 1.067mg 0%
Leucine 1.882mg 0%
Lysine 2.126mg 0%
Methionine 0.686mg 0%
Phenylalanine 0.904mg 0%
Valine 1.193mg 0%
Histidine 0.682mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.051g N/A
Omega-3 - DHA 0g 0.109g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

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

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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%
Mashed potato
42%
Haddock
Minerals Daily Need Coverage Score
15%
Mashed potato
41%
Haddock

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 66mg)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $16)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Haddock
Haddock contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.466g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 87)
Which food is richer in vitamins?
Haddock
Haddock is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.