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  6. Mashed potato vs. Lobster Raw

Mashed potato vs. Lobster Raw — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and lobster Raw?

  • Mashed potato is richer in fiber, while lobster Raw is higher in copper, selenium, vitamin B12, zinc, phosphorus, choline, calcium, and magnesium.
  • Lobster Raw's daily need coverage for copper is 146% higher.
  • Mashed potato has a higher glycemic index (87) than lobster Raw (0).

We used Fast foods, potato, mashed and Crustaceans, lobster, northern, raw types in this comparison.

Infographic

Mashed potato vs Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more PotassiumPotassium +43%
Contains more IronIron +19.2%
Contains less SodiumSodium -27.7%
Contains more ManganeseManganese +75%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +366.7%
Contains more CopperCopper +3754.3%
Contains more ZincZinc +1504.5%
Contains more PhosphorusPhosphorus +172.9%
Contains more SeleniumSelenium +7850%

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +107.1%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +47.3%
Contains more Vitamin B12Vitamin B12 +1685.7%
Contains more FolateFolate +11.1%
Contains more CholineCholine +424.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.014mg

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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more FatsFats +276%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +901.2%
Contains more OtherOther +41.3%
~equal in Water ~80.95g

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +227.3%
Contains more Poly. FatPolyunsaturated fat +353.4%
Contains less Sat. FatSaturated fat -68.6%

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

All nutrients comparison - raw data values

Nutrient Mashed potato Lobster Raw DV% diff.
Copper 0.035mg 1.349mg 146%
Selenium 0.8µg 63.6µg 114%
Vitamin B12 0.07µg 1.25µg 49%
Cholesterol 0mg 127mg 42%
Zinc 0.22mg 3.53mg 30%
Protein 1.65g 16.52g 30%
Vitamin B5 1.449mg 29%
Phosphorus 59mg 161mg 15%
Choline 13.4mg 70.3mg 10%
Polyunsaturated fat 1.342g 0.296g 7%
Calcium 18mg 84mg 7%
Vitamin K 5.9µg 0µg 5%
Vitamin A 43µg 1µg 5%
Sodium 306mg 423mg 5%
Fiber 1.3g 0g 5%
Starch 12.1g 0g 5%
Magnesium 15mg 38mg 5%
Carbs 14.65g 0g 5%
Potassium 286mg 200mg 3%
Vitamin E 0.42mg 0.87mg 3%
Fats 2.82g 0.75g 3%
Vitamin B3 1.08mg 1.591mg 3%
Saturated fat 0.577g 0.181g 2%
Manganese 0.098mg 0.056mg 2%
Monounsaturated fat 0.72g 0.22g 1%
Calories 89kcal 77kcal 1%
Iron 0.31mg 0.26mg 1%
Vitamin B6 0.12mg 0.104mg 1%
Net carbs 13.35g 0g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.5g 0g N/A
Vitamin B1 0.015mg 0.02mg 0%
Vitamin B2 0.015mg 0.014mg 0%
Folate 9µg 10µg 0%
Trans fat 0.105g 0.011g N/A
Tryptophan 0.215mg 0%
Threonine 0.654mg 0%
Isoleucine 0.723mg 0%
Leucine 1.197mg 0%
Lysine 1.24mg 0%
Methionine 0.413mg 0%
Phenylalanine 0.68mg 0%
Valine 0.741mg 0%
Histidine 0.413mg 0%
Fructose 0.2g 0g 0%
Omega-3 - EPA 0.001g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.006g 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 Lobster 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
28%
Lobster Raw
Minerals Daily Need Coverage Score
15%
Mashed potato
110%
Lobster Raw

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 127mg)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 117mg)
Which food is lower in Sugar?
Lobster Raw
Lobster Raw is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Lobster Raw
Lobster Raw is lower in Saturated fat (difference - 0.396g)
Which food is lower in glycemic index?
Lobster Raw
Lobster Raw is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Lobster Raw
Lobster Raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.