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Mashed potato vs. Pacific saury raw — In-Depth Nutrition Comparison

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Differences between Mashed potato and Pacific saury raw

  • Mashed potato has more Fiber, while Pacific saury raw has more Vitamin B12, Phosphorus, Selenium, Vitamin D, Choline, Vitamin B3, and Manganese.
  • Pacific saury raw's daily need coverage for Vitamin B12 is 80% higher.
  • The amount of Sodium in Pacific saury raw is lower.

The food types used in this comparison are Fast foods, potato, mashed and Fish, pike, northern, raw.

Infographic

Mashed potato vs Pacific saury 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.
Contains more Potassium +10.4%
Contains more Calcium +216.7%
Contains more Iron +77.4%
Contains more Magnesium +106.7%
Contains more Phosphorus +272.9%
Contains less Sodium -87.3%
Contains more Zinc +204.5%
Contains more Copper +45.7%
Contains more Manganese +144.9%
Contains more Selenium +1475%
Equal in Potassium - 259
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Potassium +10.4%
Contains more Calcium +216.7%
Contains more Iron +77.4%
Contains more Magnesium +106.7%
Contains more Phosphorus +272.9%
Contains less Sodium -87.3%
Contains more Zinc +204.5%
Contains more Copper +45.7%
Contains more Manganese +144.9%
Contains more Selenium +1475%
Equal in Potassium - 259

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 A +164.3%
Contains more Vitamin E +110%
Contains more Vitamin K +5800%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.7%
Contains more Vitamin B2 +320%
Contains more Vitamin B3 +113%
Contains more Folate +66.7%
Contains more Vitamin B12 +2757.1%
Equal in Vitamin B6 - 0.117
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +164.3%
Contains more Vitamin E +110%
Contains more Vitamin K +5800%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.7%
Contains more Vitamin B2 +320%
Contains more Vitamin B3 +113%
Contains more Folate +66.7%
Contains more Vitamin B12 +2757.1%
Equal in Vitamin B6 - 0.117

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +308.7%
Contains more Carbs +∞%
Contains more Other +11.5%
Contains more Protein +1067.3%
Equal in Water - 78.92
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +308.7%
Contains more Carbs +∞%
Contains more Other +11.5%
Contains more Protein +1067.3%
Equal in Water - 78.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +358.6%
Contains more Polyunsaturated fat +564.4%
Contains less Saturated Fat -79.5%
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Monounsaturated Fat +358.6%
Contains more Polyunsaturated fat +564.4%
Contains less Saturated Fat -79.5%

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

All nutrients comparison - raw data values

Nutrient Mashed potato Pacific saury raw Opinion
Net carbs 13.35g 0g Mashed potato
Protein 1.65g 19.26g Pacific saury raw
Fats 2.82g 0.69g Mashed potato
Carbs 14.65g 0g Mashed potato
Calories 89kcal 88kcal Mashed potato
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g 0g Pacific saury raw
Fiber 1.3g 0g Mashed potato
Calcium 18mg 57mg Pacific saury raw
Iron 0.31mg 0.55mg Pacific saury raw
Magnesium 15mg 31mg Pacific saury raw
Phosphorus 59mg 220mg Pacific saury raw
Potassium 286mg 259mg Mashed potato
Sodium 306mg 39mg Pacific saury raw
Zinc 0.22mg 0.67mg Pacific saury raw
Copper 0.035mg 0.051mg Pacific saury raw
Manganese 0.098mg 0.24mg Pacific saury raw
Selenium 0.8µg 12.6µg Pacific saury raw
Vitamin A 185IU 70IU Mashed potato
Vitamin A RAE 43µg 21µg Mashed potato
Vitamin E 0.42mg 0.2mg Mashed potato
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.015mg 0.058mg Pacific saury raw
Vitamin B2 0.015mg 0.063mg Pacific saury raw
Vitamin B3 1.08mg 2.3mg Pacific saury raw
Vitamin B5 0.75mg Pacific saury raw
Vitamin B6 0.12mg 0.117mg Mashed potato
Folate 9µg 15µg Pacific saury raw
Vitamin B12 0.07µg 2µg Pacific saury raw
Vitamin K 5.9µg 0.1µg Mashed potato
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Mashed potato
Trans Fat 0.105g Pacific saury raw
Saturated Fat 0.577g 0.118g Pacific saury raw
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0.001g 0.033g Pacific saury raw
Omega-3 - DPA 0.001g 0.014g Pacific saury raw
Monounsaturated Fat 0.72g 0.157g Mashed potato
Polyunsaturated fat 1.342g 0.202g Mashed potato
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 Pacific saury 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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
15%
Mashed potato
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 267mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.459g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 39mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.