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  6. Mashed potato vs. Smoked salmon

Mashed potato vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and smoked salmon?

  • Smoked salmon has more vitamin B12, vitamin D, selenium, vitamin B3, copper, phosphorus, choline, and vitamin B6 than mashed potato.
  • Smoked salmon's daily need coverage for vitamin B12 is 133% higher.
  • Mashed potato has a higher glycemic index (87) than smoked salmon (0).

We used Fast foods, potato, mashed and Fish, salmon, chinook, smoked types in this comparison.

Infographic

Mashed potato vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +63.4%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +476.5%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +174.2%
Contains more CopperCopper +557.1%
Contains more ZincZinc +40.9%
Contains more PhosphorusPhosphorus +178%
Contains more SeleniumSelenium +3950%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin AVitamin A +65.4%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +350%
Contains more Vitamin EVitamin E +221.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +573.3%
Contains more Vitamin B3Vitamin B3 +337%
Contains more Vitamin B6Vitamin B6 +131.7%
Contains more Vitamin B12Vitamin B12 +4557.1%
Contains more CholineCholine +564.2%
~equal in Vitamin C ~0mg

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1007.9%
Contains more FatsFats +53.2%
Contains more OtherOther +328.6%
~equal in Water ~72g

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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -37.9%
Contains more Poly. FatPolyunsaturated fat +34.9%
Contains more Mono. FatMonounsaturated fat +181%

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 Smoked salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mashed potato Smoked salmon DV% diff.
Vitamin B12 0.07µg 3.26µg 133%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 0.8µg 32.4µg 57%
Protein 1.65g 18.28g 33%
Vitamin B3 1.08mg 4.72mg 23%
Copper 0.035mg 0.23mg 22%
Vitamin B5 0.87mg 17%
Sodium 306mg 672mg 16%
Phosphorus 59mg 164mg 15%
Choline 13.4mg 89mg 14%
Vitamin B6 0.12mg 0.278mg 12%
Cholesterol 0mg 23mg 8%
Iron 0.31mg 0.85mg 7%
Vitamin B2 0.015mg 0.101mg 7%
Vitamin E 0.42mg 1.35mg 6%
Fiber 1.3g 0g 5%
Starch 12.1g 5%
Carbs 14.65g 0g 5%
Vitamin K 5.9µg 0.1µg 5%
Manganese 0.098mg 0.017mg 4%
Potassium 286mg 175mg 3%
Monounsaturated fat 0.72g 2.023g 3%
Saturated fat 0.577g 0.929g 2%
Vitamin A 43µg 26µg 2%
Polyunsaturated fat 1.342g 0.995g 2%
Fats 2.82g 4.32g 2%
Folate 9µg 2µg 2%
Calories 89kcal 117kcal 1%
Vitamin B1 0.015mg 0.023mg 1%
Zinc 0.22mg 0.31mg 1%
Calcium 18mg 11mg 1%
Magnesium 15mg 18mg 1%
Net carbs 13.35g 0g N/A
Sugar 0.5g 0g N/A
Trans fat 0.105g N/A
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0.073g N/A
Omega-6 - Eicosadienoic acid 0.001g 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 Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
76%
Smoked salmon
Minerals Daily Need Coverage Score
15%
Mashed potato
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 366mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.352g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $14)

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.