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  6. Fish sandwich vs. Mashed potato

Fish sandwich vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between Fish sandwich and Mashed potato

  • Fish sandwich is richer than Mashed potato in Selenium, Vitamin B12, Vitamin B1, Iron, Vitamin B2, Folate, Phosphorus, and Manganese.
  • Daily need coverage for Selenium from Fish sandwich is 31% higher.

Food types used in this article are Fast foods, fish sandwich, with tartar sauce and Fast foods, potato, mashed.

Infographic

Fish sandwich vs Mashed potato 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +105.6%
Contains more IronIron +383.9%
Contains more CopperCopper +114.3%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +96.6%
Contains more ManganeseManganese +169.4%
Contains more SeleniumSelenium +2150%
Contains more PotassiumPotassium +38.8%
Contains less SodiumSodium -49.2%

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 6% 5.2% 11% 6% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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% 11% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +31%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +833.3%
Contains more Vitamin B3Vitamin B3 +99.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +871.4%
Contains more Vitamin KVitamin K +130.5%
Contains more FolateFolate +411.1%
Contains more CholineCholine +115.7%
Contains more Vitamin AVitamin A +112.6%
Contains more Vitamin B6Vitamin B6 +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +523.6%
Contains more FatsFats +341.5%
Contains more CarbsCarbs +82.2%
Contains more OtherOther +69%
Contains more WaterWater +64.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated Fat: Sat. Fat 1.949 g
Monounsaturated Fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
22% 27% 51%
Saturated Fat: Sat. Fat 0.577 g
Monounsaturated Fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated Fat +260.4%
Contains more Poly. FatPolyunsaturated fat +366.2%
Contains less Sat. FatSaturated Fat -70.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +500%
Contains more FructoseFructose +635%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish sandwich Mashed potato
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fish sandwich Mashed potato Opinion
Calories 257kcal 89kcal Fish sandwich
Protein 10.29g 1.65g Fish sandwich
Fats 12.45g 2.82g Fish sandwich
Vitamin C 1.8mg 0mg Fish sandwich
Net carbs 25.69g 13.35g Fish sandwich
Carbs 26.69g 14.65g Fish sandwich
Cholesterol 35mg 0mg Mashed potato
Vitamin D 9IU 0IU Fish sandwich
Magnesium 25mg 15mg Fish sandwich
Calcium 37mg 18mg Fish sandwich
Potassium 206mg 286mg Mashed potato
Iron 1.5mg 0.31mg Fish sandwich
Sugar 3.53g 0.5g Mashed potato
Fiber 1g 1.3g Mashed potato
Copper 0.075mg 0.035mg Fish sandwich
Zinc 0.49mg 0.22mg Fish sandwich
Starch 12.1g Mashed potato
Phosphorus 116mg 59mg Fish sandwich
Sodium 602mg 306mg Mashed potato
Vitamin A 87IU 185IU Mashed potato
Vitamin A 6µg 43µg Mashed potato
Vitamin E 0.55mg 0.42mg Fish sandwich
Vitamin D 0.2µg 0µg Fish sandwich
Manganese 0.264mg 0.098mg Fish sandwich
Selenium 18µg 0.8µg Fish sandwich
Vitamin B1 0.21mg 0.015mg Fish sandwich
Vitamin B2 0.14mg 0.015mg Fish sandwich
Vitamin B3 2.15mg 1.08mg Fish sandwich
Vitamin B5 0.37mg Fish sandwich
Vitamin B6 0.07mg 0.12mg Mashed potato
Vitamin B12 0.68µg 0.07µg Fish sandwich
Vitamin K 13.6µg 5.9µg Fish sandwich
Folate 46µg 9µg Fish sandwich
Trans Fat 0.08g 0.105g Fish sandwich
Choline 28.9mg 13.4mg Fish sandwich
Saturated Fat 1.949g 0.577g Mashed potato
Monounsaturated Fat 2.595g 0.72g Fish sandwich
Polyunsaturated fat 6.257g 1.342g Fish sandwich
Fructose 1.47g 0.2g Fish sandwich
Omega-3 - EPA 0.029g 0.001g Fish sandwich
Omega-3 - DHA 0.064g 0g Fish sandwich
Omega-3 - ALA 0.489g 0.174g Fish sandwich
Omega-3 - DPA 0.003g 0.001g Fish sandwich
Omega-3 - Eicosatrienoic acid 0.001g 0g Fish sandwich
Omega-6 - Gamma-linoleic acid 0.023g 0g Fish sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g Fish sandwich
Omega-6 - Eicosadienoic acid 0.005g 0.001g Fish sandwich
Omega-6 - Linoleic acid 5.561g 1.146g Fish sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich Mashed potato
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
28%
Fish sandwich
9%
Mashed potato
Minerals Daily Need Coverage Score
40%
Fish sandwich
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 296mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 1.372g)
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.