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  6. Mashed potato vs. Pacific saury raw

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.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of mashed potato is 87.

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
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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.
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +106.7%
Contains more CalciumCalcium +216.7%
Contains more IronIron +77.4%
Contains more CopperCopper +45.7%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +144.9%
Contains more SeleniumSelenium +1475%
~equal in Potassium ~259mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +104.8%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin KVitamin K +5800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +286.7%
Contains more Vitamin B2Vitamin B2 +320%
Contains more Vitamin B3Vitamin B3 +113%
Contains more Vitamin B12Vitamin B12 +2757.1%
Contains more FolateFolate +66.7%
Contains more CholineCholine +385.1%
~equal in Vitamin B6 ~0.117mg

All nutrients comparison - raw data values

Nutrient Mashed potato Pacific saury raw DV% diff.
Vitamin B12 0.07µg 2µg 80%
Protein 1.65g 19.26g 35%
Phosphorus 59mg 220mg 23%
Selenium 0.8µg 12.6µg 21%
Vitamin B5 0.75mg 15%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Sodium 306mg 39mg 12%
Choline 13.4mg 65mg 9%
Vitamin B3 1.08mg 2.3mg 8%
Polyunsaturated fat 1.342g 0.202g 8%
Manganese 0.098mg 0.24mg 6%
Vitamin K 5.9µg 0.1µg 5%
Starch 12.1g 5%
Fiber 1.3g 0g 5%
Carbs 14.65g 0g 5%
Zinc 0.22mg 0.67mg 4%
Vitamin B1 0.015mg 0.058mg 4%
Vitamin C 0mg 3.8mg 4%
Magnesium 15mg 31mg 4%
Vitamin B2 0.015mg 0.063mg 4%
Calcium 18mg 57mg 4%
Iron 0.31mg 0.55mg 3%
Fats 2.82g 0.69g 3%
Copper 0.035mg 0.051mg 2%
Vitamin A 43µg 21µg 2%
Saturated fat 0.577g 0.118g 2%
Folate 9µg 15µg 2%
Potassium 286mg 259mg 1%
Vitamin E 0.42mg 0.2mg 1%
Monounsaturated fat 0.72g 0.157g 1%
Calories 89kcal 88kcal 0%
Net carbs 13.35g 0g N/A
Sugar 0.5g 0g N/A
Vitamin B6 0.12mg 0.117mg 0%
Trans fat 0.105g N/A
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0.014g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +308.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +11.5%
Contains more ProteinProtein +1067.3%
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +358.6%
Contains more Poly. FatPolyunsaturated fat +564.4%
Contains less Sat. FatSaturated fat -79.5%

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.