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  6. Mashed potato vs. Halibut raw

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

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What are the differences between Mashed potato and Halibut raw?

  • Mashed potato is higher in Fiber, however, Halibut raw is richer in Vitamin D, Selenium, Vitamin B12, Vitamin B6, Phosphorus, and Choline.
  • Halibut raw's daily need coverage for Vitamin D is 183% more.
  • Halibut raw has less Sodium.

We used Fast foods, potato, mashed and Fish, halibut, Greenland, raw types in this article.

Infographic

Mashed potato vs Halibut 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.
Mashed potato
Mashed potato
4
:
6
Halibut raw
Halibut raw
Contains more Calcium +500%
Contains more Copper +16.7%
Contains more Manganese +716.7%
Contains more Iron +112.9%
Contains more Magnesium +73.3%
Contains more Phosphorus +178%
Contains less Sodium -73.9%
Contains more Zinc +81.8%
Contains more Selenium +4462.5%
Equal in Potassium - 268
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Contains more Calcium +500%
Contains more Copper +16.7%
Contains more Manganese +716.7%
Contains more Iron +112.9%
Contains more Magnesium +73.3%
Contains more Phosphorus +178%
Contains less Sodium -73.9%
Contains more Zinc +81.8%
Contains more Selenium +4462.5%
Equal in Potassium - 268

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.
Mashed potato
Mashed potato
3
:
8
Halibut raw
Halibut raw
Contains more Vitamin A +293.6%
Contains more Folate +800%
Contains more Vitamin K +5800%
Contains more Vitamin E +73.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +433.3%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B6 +250%
Contains more Vitamin B12 +1328.6%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Halibut raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin A +293.6%
Contains more Folate +800%
Contains more Vitamin K +5800%
Contains more Vitamin E +73.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +433.3%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B6 +250%
Contains more Vitamin B12 +1328.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
3
Halibut raw
Halibut raw
Contains more Carbs +∞%
Contains more Water +13.3%
Contains more Protein +770.9%
Contains more Fats +390.8%
Contains more Other +20.6%
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more Carbs +∞%
Contains more Water +13.3%
Contains more Protein +770.9%
Contains more Fats +390.8%
Contains more Other +20.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
1
:
2
Halibut raw
Halibut raw
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +1063.6%
Equal in Polyunsaturated fat - 1.367
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +1063.6%
Equal in Polyunsaturated fat - 1.367

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 Halibut raw
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Halibut raw Opinion
Net carbs 13.35g 0g Mashed potato
Protein 1.65g 14.37g Halibut raw
Fats 2.82g 13.84g Halibut raw
Carbs 14.65g 0g Mashed potato
Calories 89kcal 186kcal Halibut raw
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g 0g Halibut raw
Fiber 1.3g 0g Mashed potato
Calcium 18mg 3mg Mashed potato
Iron 0.31mg 0.66mg Halibut raw
Magnesium 15mg 26mg Halibut raw
Phosphorus 59mg 164mg Halibut raw
Potassium 286mg 268mg Mashed potato
Sodium 306mg 80mg Halibut raw
Zinc 0.22mg 0.4mg Halibut raw
Copper 0.035mg 0.03mg Mashed potato
Manganese 0.098mg 0.012mg Mashed potato
Selenium 0.8µg 36.5µg Halibut raw
Vitamin A 185IU 47IU Mashed potato
Vitamin A RAE 43µg 14µg Mashed potato
Vitamin E 0.42mg 0.73mg Halibut raw
Vitamin D 0IU 1097IU Halibut raw
Vitamin D 0µg 27.4µg Halibut raw
Vitamin B1 0.015mg 0.06mg Halibut raw
Vitamin B2 0.015mg 0.08mg Halibut raw
Vitamin B3 1.08mg 1.5mg Halibut raw
Vitamin B5 0.25mg Halibut raw
Vitamin B6 0.12mg 0.42mg Halibut raw
Folate 9µg 1µg Mashed potato
Vitamin B12 0.07µg 1µg Halibut raw
Vitamin K 5.9µg 0.1µg Mashed potato
Tryptophan 0.161mg Halibut raw
Threonine 0.63mg Halibut raw
Isoleucine 0.662mg Halibut raw
Leucine 1.168mg Halibut raw
Lysine 1.32mg Halibut raw
Methionine 0.425mg Halibut raw
Phenylalanine 0.561mg Halibut raw
Valine 0.74mg Halibut raw
Histidine 0.423mg Halibut raw
Cholesterol 0mg 46mg Mashed potato
Trans Fat 0.105g Halibut raw
Saturated Fat 0.577g 2.419g Mashed potato
Omega-3 - DHA 0g 0.393g Halibut raw
Omega-3 - EPA 0.001g 0.526g Halibut raw
Omega-3 - DPA 0.001g 0.089g Halibut raw
Monounsaturated Fat 0.72g 8.378g Halibut raw
Polyunsaturated fat 1.342g 1.367g Halibut raw
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Halibut raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Halibut raw
Minerals Daily Need Coverage Score
15%
Mashed potato
37%
Halibut raw

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 1.842g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $5)
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 226mg)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 87)
Which food is richer in vitamins?
Halibut raw
Halibut raw 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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.