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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.

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.
Mashed potato
Mashed potato
4
:
6
Smoked salmon
Smoked salmon
Contains more Calcium +63.6%
Contains more Potassium +63.4%
Contains less Sodium -54.5%
Contains more Manganese +476.5%
Contains more Iron +174.2%
Contains more Magnesium +20%
Contains more Phosphorus +178%
Contains more Zinc +40.9%
Contains more Copper +557.1%
Contains more Selenium +3950%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +63.6%
Contains more Potassium +63.4%
Contains less Sodium -54.5%
Contains more Manganese +476.5%
Contains more Iron +174.2%
Contains more Magnesium +20%
Contains more Phosphorus +178%
Contains more Zinc +40.9%
Contains more Copper +557.1%
Contains more Selenium +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.
Mashed potato
Mashed potato
3
:
8
Smoked salmon
Smoked salmon
Contains more Vitamin A +112.6%
Contains more Folate +350%
Contains more Vitamin K +5800%
Contains more Vitamin E +221.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +573.3%
Contains more Vitamin B3 +337%
Contains more Vitamin B6 +131.7%
Contains more Vitamin B12 +4557.1%
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%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin A +112.6%
Contains more Folate +350%
Contains more Vitamin K +5800%
Contains more Vitamin E +221.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +573.3%
Contains more Vitamin B3 +337%
Contains more Vitamin B6 +131.7%
Contains more Vitamin B12 +4557.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
3
Smoked salmon
Smoked salmon
Contains more Carbs +∞%
Contains more Water +10.6%
Contains more Protein +1007.9%
Contains more Fats +53.2%
Contains more Other +328.6%
Equal in Water - 72
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
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Carbs +∞%
Contains more Water +10.6%
Contains more Protein +1007.9%
Contains more Fats +53.2%
Contains more Other +328.6%
Equal in Water - 72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
1
Smoked salmon
Smoked salmon
Contains less Saturated Fat -37.9%
Contains more Polyunsaturated fat +34.9%
Contains more Monounsaturated Fat +181%
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains less Saturated Fat -37.9%
Contains more Polyunsaturated fat +34.9%
Contains more Monounsaturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mashed potato Smoked salmon Opinion
Net carbs 13.35g 0g Mashed potato
Protein 1.65g 18.28g Smoked salmon
Fats 2.82g 4.32g Smoked salmon
Carbs 14.65g 0g Mashed potato
Calories 89kcal 117kcal Smoked salmon
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g 0g Smoked salmon
Fiber 1.3g 0g Mashed potato
Calcium 18mg 11mg Mashed potato
Iron 0.31mg 0.85mg Smoked salmon
Magnesium 15mg 18mg Smoked salmon
Phosphorus 59mg 164mg Smoked salmon
Potassium 286mg 175mg Mashed potato
Sodium 306mg 672mg Mashed potato
Zinc 0.22mg 0.31mg Smoked salmon
Copper 0.035mg 0.23mg Smoked salmon
Manganese 0.098mg 0.017mg Mashed potato
Selenium 0.8µg 32.4µg Smoked salmon
Vitamin A 185IU 87IU Mashed potato
Vitamin A RAE 43µg 26µg Mashed potato
Vitamin E 0.42mg 1.35mg Smoked salmon
Vitamin D 0IU 685IU Smoked salmon
Vitamin D 0µg 17.1µg Smoked salmon
Vitamin B1 0.015mg 0.023mg Smoked salmon
Vitamin B2 0.015mg 0.101mg Smoked salmon
Vitamin B3 1.08mg 4.72mg Smoked salmon
Vitamin B5 0.87mg Smoked salmon
Vitamin B6 0.12mg 0.278mg Smoked salmon
Folate 9µg 2µg Mashed potato
Vitamin B12 0.07µg 3.26µg Smoked salmon
Vitamin K 5.9µg 0.1µg Mashed potato
Tryptophan 0.205mg Smoked salmon
Threonine 0.801mg Smoked salmon
Isoleucine 0.842mg Smoked salmon
Leucine 1.486mg Smoked salmon
Lysine 1.679mg Smoked salmon
Methionine 0.541mg Smoked salmon
Phenylalanine 0.714mg Smoked salmon
Valine 0.942mg Smoked salmon
Histidine 0.538mg Smoked salmon
Cholesterol 0mg 23mg Mashed potato
Trans Fat 0.105g Smoked salmon
Saturated Fat 0.577g 0.929g Mashed potato
Omega-3 - DHA 0g 0.267g Smoked salmon
Omega-3 - EPA 0.001g 0.183g Smoked salmon
Omega-3 - DPA 0.001g 0.073g Smoked salmon
Monounsaturated Fat 0.72g 2.023g Smoked salmon
Polyunsaturated fat 1.342g 0.995g 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 Smoked salmon
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
99%
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 contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 366mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 23mg)
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.