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.
- Halibut raw has a lower glycemic index (0) than mashed potato (87).
We used Fast foods, potato, mashed and Fish, halibut, Greenland, raw types in this article.
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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.
| Contains more CalciumCalcium | +500% |
| Contains more CopperCopper | +16.7% |
| Contains more ManganeseManganese | +716.7% |
| Contains more MagnesiumMagnesium | +73.3% |
| Contains more IronIron | +112.9% |
| Contains more ZincZinc | +81.8% |
| Contains more PhosphorusPhosphorus | +178% |
| Contains less SodiumSodium | -73.9% |
| 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.
| Contains more Vitamin AVitamin A | +207.1% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin EVitamin E | +73.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +433.3% |
| Contains more Vitamin B3Vitamin B3 | +38.9% |
| Contains more Vitamin B6Vitamin B6 | +250% |
| Contains more Vitamin B12Vitamin B12 | +1328.6% |
| Contains more CholineCholine | +361.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
14.37 g
Fats:
13.84 g
Carbs:
0 g
Water:
70.27 g
Other:
1.52 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13.3% |
| Contains more ProteinProtein | +770.9% |
| Contains more FatsFats | +390.8% |
| Contains more OtherOther | +20.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
2.419 g
Monounsaturated fat:
Mono. Fat
8.378 g
Polyunsaturated fat:
Poly. Fat
1.367 g
| Contains less Sat. FatSaturated fat | -76.1% |
| Contains more Mono. FatMonounsaturated fat | +1063.6% |
~equal in
Polyunsaturated fat
~1.367g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin D | 0µg | 27.4µg | 137% |
| Vitamin D | 0IU | 1097IU | 137% |
| Selenium | 0.8µg | 36.5µg | 65% |
| Vitamin B12 | 0.07µg | 1µg | 39% |
| Protein | 1.65g | 14.37g | 25% |
| Vitamin B6 | 0.12mg | 0.42mg | 23% |
| Monounsaturated fat | 0.72g | 8.378g | 19% |
| Fats | 2.82g | 13.84g | 17% |
| Phosphorus | 59mg | 164mg | 15% |
| Cholesterol | 0mg | 46mg | 15% |
| Sodium | 306mg | 80mg | 10% |
| Choline | 13.4mg | 61.8mg | 9% |
| Saturated fat | 0.577g | 2.419g | 8% |
| Calories | 89kcal | 186kcal | 5% |
| Vitamin K | 5.9µg | 0.1µg | 5% |
| Vitamin B2 | 0.015mg | 0.08mg | 5% |
| Vitamin B5 | 0.25mg | 5% | |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Carbs | 14.65g | 0g | 5% |
| Manganese | 0.098mg | 0.012mg | 4% |
| Vitamin B1 | 0.015mg | 0.06mg | 4% |
| Iron | 0.31mg | 0.66mg | 4% |
| Magnesium | 15mg | 26mg | 3% |
| Vitamin B3 | 1.08mg | 1.5mg | 3% |
| Vitamin A | 43µg | 14µg | 3% |
| Vitamin E | 0.42mg | 0.73mg | 2% |
| Zinc | 0.22mg | 0.4mg | 2% |
| Calcium | 18mg | 3mg | 2% |
| Folate | 9µg | 1µg | 2% |
| Copper | 0.035mg | 0.03mg | 1% |
| Potassium | 286mg | 268mg | 1% |
| Net carbs | 13.35g | 0g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Trans fat | 0.105g | N/A | |
| Polyunsaturated fat | 1.342g | 1.367g | 0% |
| Tryptophan | 0.161mg | 0% | |
| Threonine | 0.63mg | 0% | |
| Isoleucine | 0.662mg | 0% | |
| Leucine | 1.168mg | 0% | |
| Lysine | 1.32mg | 0% | |
| Methionine | 0.425mg | 0% | |
| Phenylalanine | 0.561mg | 0% | |
| Valine | 0.74mg | 0% | |
| Histidine | 0.423mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0.526g | N/A |
| Omega-3 - DHA | 0g | 0.393g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0.089g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
59%
Minerals Daily Need Coverage Score
15%
37%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.842g)
Which food is cheaper?
Mashed potato is cheaper (difference - $5)
Which food is lower in Sugar?
Halibut raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Halibut raw contains less Sodium (difference - 226mg)
Which food is lower in glycemic index?
Halibut raw is lower in glycemic index (difference - 87)
Which food is richer in vitamins?
Halibut raw is relatively richer in vitamins
Which food is richer in minerals?
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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.