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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.

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.
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% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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%
~equal in Potassium ~268mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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%
~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
14% 14% 70%
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
20% 69% 11%
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.
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 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?

ok
ok
is better in case of low diet
Mashed potato Halibut raw
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
59%
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.