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  6. Mashed potato vs. Shark raw

Mashed potato vs. Shark raw — In-Depth Nutrition Comparison

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The main differences between mashed potato and shark raw

  • Shark raw is richer than mashed potato in selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, choline, magnesium, and iron.
  • Daily need coverage for selenium for shark raw is 65% higher.
  • Mashed potato contains 4 times more sodium than shark raw. Mashed potato contains 306mg of sodium, while shark raw contains 79mg.
  • Shark raw has a lower glycemic index than mashed potato.

Food types used in this article are Fast foods, potato, mashed and Fish, shark, mixed species, raw.

Infographic

Mashed potato vs Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more PotassiumPotassium +78.8%
Contains more ManganeseManganese +553.3%
Contains more MagnesiumMagnesium +226.7%
Contains more CalciumCalcium +88.9%
Contains more IronIron +171%
Contains more ZincZinc +95.5%
Contains more PhosphorusPhosphorus +255.9%
Contains less SodiumSodium -74.2%
Contains more SeleniumSelenium +4462.5%
~equal in Copper ~0.033mg

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +62.8%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B2Vitamin B2 +313.3%
Contains more Vitamin B3Vitamin B3 +172%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +2028.6%
Contains more CholineCholine +385.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mashed potato Shark raw DV% diff.
Selenium 0.8µg 36.5µg 65%
Vitamin B12 0.07µg 1.49µg 59%
Protein 1.65g 20.98g 39%
Vitamin B6 0.12mg 0.4mg 22%
Phosphorus 59mg 210mg 22%
Cholesterol 0mg 51mg 17%
Vitamin B5 0.695mg 14%
Vitamin B3 1.08mg 2.938mg 12%
Sodium 306mg 79mg 10%
Choline 13.4mg 65mg 9%
Magnesium 15mg 49mg 8%
Iron 0.31mg 0.84mg 7%
Fiber 1.3g 0g 5%
Vitamin K 5.9µg 0.1µg 5%
Starch 12.1g 5%
Carbs 14.65g 0g 5%
Vitamin E 0.42mg 1mg 4%
Manganese 0.098mg 0.015mg 4%
Vitamin B2 0.015mg 0.062mg 4%
Potassium 286mg 160mg 4%
Vitamin D 0IU 24IU 3%
Vitamin A 43µg 70µg 3%
Vitamin D 0µg 0.6µg 3%
Monounsaturated fat 0.72g 1.808g 3%
Fats 2.82g 4.51g 3%
Saturated fat 0.577g 0.925g 2%
Folate 9µg 3µg 2%
Calories 89kcal 130kcal 2%
Vitamin B1 0.015mg 0.042mg 2%
Zinc 0.22mg 0.43mg 2%
Calcium 18mg 34mg 2%
Polyunsaturated fat 1.342g 1.195g 1%
Net carbs 13.35g 0g N/A
Sugar 0.5g 0g N/A
Copper 0.035mg 0.033mg 0%
Trans fat 0.105g N/A
Tryptophan 0.235mg 0%
Threonine 0.92mg 0%
Isoleucine 0.967mg 0%
Leucine 1.705mg 0%
Lysine 1.926mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.819mg 0%
Valine 1.081mg 0%
Histidine 0.618mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0.109g 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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +35.5%
Contains more ProteinProtein +1171.5%
Contains more FatsFats +59.9%
~equal in Water ~73.58g

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -37.6%
Contains more Poly. FatPolyunsaturated fat +12.3%
Contains more Mono. FatMonounsaturated fat +151.1%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.