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  6. Mashed potato vs. Roe

Mashed potato vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between Mashed potato and Roe?

  • Roe has more Vitamin B12, Selenium, Vitamin B2, Phosphorus, Vitamin B1, Folate, Vitamin C, Copper, and Zinc than Mashed potato.
  • Roe's daily need coverage for Vitamin B12 is 478% higher.

We used Fast foods, potato, mashed and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Mashed potato vs Roe 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.
Mashed potato
Mashed potato
2
:
8
Roe
Roe
Contains more Manganese +653.8%
Contains more Calcium +55.6%
Contains more Iron +148.4%
Contains more Magnesium +73.3%
Contains more Phosphorus +772.9%
Contains less Sodium -61.8%
Contains more Zinc +481.8%
Contains more Copper +265.7%
Contains more Selenium +6362.5%
Equal in Potassium - 283
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Manganese +653.8%
Contains more Calcium +55.6%
Contains more Iron +148.4%
Contains more Magnesium +73.3%
Contains more Phosphorus +772.9%
Contains less Sodium -61.8%
Contains more Zinc +481.8%
Contains more Copper +265.7%
Contains more Selenium +6362.5%
Equal in Potassium - 283

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.
Mashed potato
Mashed potato
3
:
9
Roe
Roe
Contains more Vitamin A +63.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1746.7%
Contains more Vitamin B2 +6226.7%
Contains more Vitamin B3 +103%
Contains more Vitamin B6 +54.2%
Contains more Folate +922.2%
Contains more Vitamin B12 +16385.7%
Mashed potato
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%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin A +63.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1746.7%
Contains more Vitamin B2 +6226.7%
Contains more Vitamin B3 +103%
Contains more Vitamin B6 +54.2%
Contains more Folate +922.2%
Contains more Vitamin B12 +16385.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
3
Roe
Roe
Contains more Carbs +663%
Contains more Water +35.8%
Contains more Protein +1634.5%
Contains more Fats +191.8%
Contains more Other +106.3%
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more Carbs +663%
Contains more Water +35.8%
Contains more Protein +1634.5%
Contains more Fats +191.8%
Contains more Other +106.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
1
:
2
Roe
Roe
Contains less Saturated Fat -69.1%
Contains more Monounsaturated Fat +195.7%
Contains more Polyunsaturated fat +153.7%
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -69.1%
Contains more Monounsaturated Fat +195.7%
Contains more Polyunsaturated fat +153.7%

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 Roe
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mashed potato Roe Opinion
Net carbs 13.35g 1.92g Mashed potato
Protein 1.65g 28.62g Roe
Fats 2.82g 8.23g Roe
Carbs 14.65g 1.92g Mashed potato
Calories 89kcal 204kcal Roe
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g Roe
Fiber 1.3g 0g Mashed potato
Calcium 18mg 28mg Roe
Iron 0.31mg 0.77mg Roe
Magnesium 15mg 26mg Roe
Phosphorus 59mg 515mg Roe
Potassium 286mg 283mg Mashed potato
Sodium 306mg 117mg Roe
Zinc 0.22mg 1.28mg Roe
Copper 0.035mg 0.128mg Roe
Manganese 0.098mg 0.013mg Mashed potato
Selenium 0.8µg 51.7µg Roe
Vitamin A 185IU 303IU Roe
Vitamin A RAE 43µg 91µg Roe
Vitamin E 0.42mg Mashed potato
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.015mg 0.277mg Roe
Vitamin B2 0.015mg 0.949mg Roe
Vitamin B3 1.08mg 2.192mg Roe
Vitamin B5 1.154mg Roe
Vitamin B6 0.12mg 0.185mg Roe
Folate 9µg 92µg Roe
Vitamin B12 0.07µg 11.54µg Roe
Vitamin K 5.9µg Mashed potato
Tryptophan 0.375mg Roe
Threonine 1.305mg Roe
Isoleucine 1.465mg Roe
Leucine 2.509mg Roe
Lysine 2.179mg Roe
Methionine 0.71mg Roe
Phenylalanine 1.401mg Roe
Valine 1.676mg Roe
Histidine 0.778mg Roe
Cholesterol 0mg 479mg Mashed potato
Trans Fat 0.105g Roe
Saturated Fat 0.577g 1.866g Mashed potato
Omega-3 - DHA 0g 1.747g Roe
Omega-3 - EPA 0.001g 1.26g Roe
Omega-3 - DPA 0.001g 0.105g Roe
Monounsaturated Fat 0.72g 2.129g Roe
Polyunsaturated fat 1.342g 3.404g Roe
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 Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Mashed potato
169%
Roe
Minerals Daily Need Coverage Score
15%
Mashed potato
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 189mg)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 1.289g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $100)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.