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  6. Shark raw vs. Mashed potato

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

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The main differences between shark raw and mashed potato

  • 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.
  • Shark raw has a lower glycemic index than mashed potato.

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

Infographic

Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 +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%
Contains more PotassiumPotassium +78.8%
Contains more ManganeseManganese +553.3%
~equal in Copper ~0.035mg

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +2028.6%
Contains more CholineCholine +385.1%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +1171.5%
Contains more FatsFats +59.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +35.5%
~equal in Water ~79.62g

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark raw Mashed potato DV% diff.
Selenium 36.5µg 0.8µg 65%
Vitamin B12 1.49µg 0.07µg 59%
Protein 20.98g 1.65g 39%
Vitamin B6 0.4mg 0.12mg 22%
Phosphorus 210mg 59mg 22%
Cholesterol 51mg 0mg 17%
Vitamin B5 0.695mg 14%
Vitamin B3 2.938mg 1.08mg 12%
Sodium 79mg 306mg 10%
Choline 65mg 13.4mg 9%
Magnesium 49mg 15mg 8%
Iron 0.84mg 0.31mg 7%
Fiber 0g 1.3g 5%
Vitamin K 0.1µg 5.9µg 5%
Starch 12.1g 5%
Carbs 0g 14.65g 5%
Vitamin E 1mg 0.42mg 4%
Manganese 0.015mg 0.098mg 4%
Vitamin B2 0.062mg 0.015mg 4%
Potassium 160mg 286mg 4%
Vitamin D 24IU 0IU 3%
Vitamin A 70µg 43µg 3%
Vitamin D 0.6µg 0µg 3%
Monounsaturated fat 1.808g 0.72g 3%
Fats 4.51g 2.82g 3%
Saturated fat 0.925g 0.577g 2%
Folate 3µg 9µg 2%
Calories 130kcal 89kcal 2%
Vitamin B1 0.042mg 0.015mg 2%
Zinc 0.43mg 0.22mg 2%
Calcium 34mg 18mg 2%
Polyunsaturated fat 1.195g 1.342g 1%
Net carbs 0g 13.35g N/A
Sugar 0g 0.5g N/A
Copper 0.033mg 0.035mg 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 0.316g 0.001g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.109g 0.001g 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
Shark raw Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
38%
Shark raw
9%
Mashed potato
Minerals Daily Need Coverage Score
41%
Shark raw
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 227mg)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 87)
Which food is richer in vitamins?
Shark raw
Shark raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.348g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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