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  6. Mashed potato vs. Tuna salad

Mashed potato vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between mashed potato and tuna salad?

  • Mashed potato is higher in fiber; however, tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, copper, and iron.
  • Tuna salad's daily need coverage for selenium is 73% more.
  • Mashed potato has less sodium.

We used Fast foods, potato, mashed and Fish, tuna salad types in this article.

Infographic

Mashed potato vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more PotassiumPotassium +60.7%
Contains less SodiumSodium -23.9%
Contains more ManganeseManganese +145%
Contains more MagnesiumMagnesium +26.7%
Contains more IronIron +222.6%
Contains more CopperCopper +314.3%
Contains more ZincZinc +154.5%
Contains more PhosphorusPhosphorus +201.7%
Contains more SeleniumSelenium +5050%
~equal in Calcium ~17mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +366.7%
Contains more Vitamin B3Vitamin B3 +520.4%
Contains more Vitamin B12Vitamin B12 +1614.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mashed potato Tuna salad DV% diff.
Selenium 0.8µg 41.2µg 73%
Vitamin B12 0.07µg 1.2µg 47%
Vitamin B3 1.08mg 6.7mg 35%
Protein 1.65g 16.04g 29%
Polyunsaturated fat 1.342g 4.122g 19%
Phosphorus 59mg 178mg 17%
Copper 0.035mg 0.145mg 12%
Fats 2.82g 9.26g 10%
Iron 0.31mg 1mg 9%
Calories 89kcal 187kcal 5%
Monounsaturated fat 0.72g 2.887g 5%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Vitamin B5 0.26mg 5%
Fiber 1.3g 0g 5%
Saturated fat 0.577g 1.544g 4%
Vitamin B2 0.015mg 0.07mg 4%
Sodium 306mg 402mg 4%
Cholesterol 0mg 13mg 4%
Vitamin B6 0.12mg 0.081mg 3%
Zinc 0.22mg 0.56mg 3%
Potassium 286mg 178mg 3%
Manganese 0.098mg 0.04mg 3%
Vitamin E 0.42mg 3%
Vitamin A 43µg 24µg 2%
Carbs 14.65g 9.41g 2%
Choline 13.4mg 2%
Vitamin C 0mg 2.2mg 2%
Vitamin B1 0.015mg 0.031mg 1%
Magnesium 15mg 19mg 1%
Net carbs 13.35g 9.41g N/A
Calcium 18mg 17mg 0%
Sugar 0.5g N/A
Folate 9µg 8µg 0%
Trans fat 0.105g N/A
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +55.7%
Contains more WaterWater +26.1%
Contains more ProteinProtein +872.1%
Contains more FatsFats +228.4%
Contains more OtherOther +69%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -62.6%
Contains more Mono. FatMonounsaturated fat +301%
Contains more Poly. FatPolyunsaturated fat +207.2%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.