Chicken teriyaki subway vs. Mashed potato — In-Depth Nutrition Comparison

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How are Chicken teriyaki subway and Mashed potato different?

Chicken teriyaki subway has more Selenium, Vitamin B3, Vitamin B1, Vitamin B2, Iron, Vitamin B6, Calcium, Folate, Phosphorus, and Manganese than Mashed potato.
Daily need coverage for Selenium from Chicken teriyaki subway is 27% higher.
Chicken teriyaki subway contains 18 times more Vitamin B1 than Mashed potato. While Chicken teriyaki subway contains 0.273mg of Vitamin B1, Mashed potato contains only 0.015mg.

SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce and Fast foods, potato, mashed are the varieties used in this article.

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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.

Chicken teriyaki subway

Mashed potato

Contains more Calcium +688.9%

Contains more Iron +390.3%

Contains more Magnesium +53.3%

Contains more Phosphorus +135.6%

Contains more Zinc +190.9%

Contains more Copper +102.9%

Contains more Manganese +187.8%

Contains more Selenium +1825%

Equal in Potassium - 286

Equal in Sodium - 306

Chicken teriyaki subway

Mashed potato

Contains more Calcium +688.9%

Contains more Iron +390.3%

Contains more Magnesium +53.3%

Contains more Phosphorus +135.6%

Contains more Zinc +190.9%

Contains more Copper +102.9%

Contains more Manganese +187.8%

Contains more Selenium +1825%

Equal in Potassium - 286

Equal in Sodium - 306

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.

Chicken teriyaki subway

Mashed potato

Contains more Vitamin C +∞%

Contains more Vitamin B1 +1720%

Contains more Vitamin B2 +1320%

Contains more Vitamin B3 +368.8%

Contains more Vitamin B6 +135%

Contains more Folate +544.4%

Contains more Vitamin B12 +57.1%

Contains more Vitamin A +230.4%

Contains more Vitamin E +10.5%

Chicken teriyaki subway

Mashed potato

Contains more Vitamin C +∞%

Contains more Vitamin B1 +1720%

Contains more Vitamin B2 +1320%

Contains more Vitamin B3 +368.8%

Contains more Vitamin B6 +135%

Contains more Folate +544.4%

Contains more Vitamin B12 +57.1%

Contains more Vitamin A +230.4%

Contains more Vitamin E +10.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Chicken teriyaki subway

Mashed potato

Contains more Protein +561.2%

Contains more Carbs +53.9%

Contains more Other +41.3%

Contains more Fats +19%

Contains more Water +27.6%

Chicken teriyaki subway

Protein: 10.91 g

Fats: 2.37 g

Carbs: 22.54 g

Water: 62.4 g

Other: 1.78 g

Mashed potato

Protein: 1.65 g

Fats: 2.82 g

Carbs: 14.65 g

Water: 79.62 g

Other: 1.26 g

Contains more Protein +561.2%

Contains more Carbs +53.9%

Contains more Other +41.3%

Contains more Fats +19%

Contains more Water +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Chicken teriyaki subway

Mashed potato

Contains less Saturated Fat -12.5%

Contains more Monounsaturated Fat +12.1%

Contains more Polyunsaturated fat +61.5%

Chicken teriyaki subway

Saturated Fat: 0.505 g

Monounsaturated Fat: 0.642 g

Polyunsaturated fat: 0.831 g

Mashed potato

Saturated Fat: 0.577 g

Monounsaturated Fat: 0.72 g

Polyunsaturated fat: 1.342 g

Contains less Saturated Fat -12.5%

Contains more Monounsaturated Fat +12.1%

Contains more Polyunsaturated fat +61.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Chicken teriyaki subway

Mashed potato

Contains more Starch +13.8%

Contains more Sucrose +690%

Contains more Glucose +1015%

Contains more Fructose +1095%

Contains more Maltose +∞%

Chicken teriyaki subway

Starch: 13.77 g

Sucrose: 0.79 g

Glucose: 2.23 g

Fructose: 2.39 g

Lactose: 0 g

Maltose: 0.65 g

Galactose: 0 g

Mashed potato

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 Starch +13.8%

Contains more Sucrose +690%

Contains more Glucose +1015%

Contains more Fructose +1095%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Cholesterol
Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Rich in minerals
Rich in vitamins
Lower in price	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	21.34g	13.35g
Protein	10.91g	1.65g
Fats	2.37g	2.82g
Carbs	22.54g	14.65g
Calories	155kcal	89kcal
Starch	13.77g	12.1g
Fructose	2.39g	0.2g
Sugar	6.06g	0.5g
Fiber	1.2g	1.3g
Calcium	142mg	18mg
Iron	1.52mg	0.31mg
Magnesium	23mg	15mg
Phosphorus	139mg	59mg
Potassium	285mg	286mg
Sodium	305mg	306mg
Zinc	0.64mg	0.22mg
Copper	0.071mg	0.035mg
Manganese	0.282mg	0.098mg
Selenium	15.4µg	0.8µg
Vitamin A	56IU	185IU
Vitamin A RAE	3µg	43µg
Vitamin E	0.38mg	0.42mg
Vitamin C	1.1mg	0mg
Vitamin B1	0.273mg	0.015mg
Vitamin B2	0.213mg	0.015mg
Vitamin B3	5.063mg	1.08mg
Vitamin B5	0.655mg
Vitamin B6	0.282mg	0.12mg
Folate	58µg	9µg
Vitamin B12	0.11µg	0.07µg
Vitamin K		5.9µg
Cholesterol	22mg	0mg
Trans Fat	0.012g	0.105g
Saturated Fat	0.505g	0.577g
Omega-3 - DHA	0.001g	0g
Omega-3 - EPA	0.001g	0.001g
Omega-3 - DPA	0.003g	0.001g
Monounsaturated Fat	0.642g	0.72g
Polyunsaturated fat	0.831g	1.342g
Omega-6 - Eicosadienoic acid	0.003g	0.001g
Omega-6 - Linoleic acid	0.717g	1.146g
Omega-6 - Gamma-linoleic acid	0.002g	0g
Omega-3 - ALA	0.061g	0.174g
Omega-6 - Dihomo-gamma-linoleic acid	0.005g	0g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

32%

Minerals Daily Need Coverage Score

40%

15%

Comparison summary

Which food is lower in Sugar?

Mashed potato is lower in Sugar (difference - 5.56g)

Which food is lower in Cholesterol?

Mashed potato is lower in Cholesterol (difference - 22mg)

Which food contains less Sodium?

Chicken teriyaki subway contains less Sodium (difference - 1mg)

Which food is lower in Saturated Fat?

Chicken teriyaki subway is lower in Saturated Fat (difference - 0.072g)

Which food is lower in glycemic index?

Chicken teriyaki subway is lower in glycemic index (difference - 87)

Which food is richer in minerals?

Chicken teriyaki subway is relatively richer in minerals

Which food is richer in vitamins?

Chicken teriyaki subway is relatively richer in vitamins

Which food is cheaper?

The foods are relatively equal in price ($)

Chicken teriyaki subway vs. Mashed potato — In-Depth Nutrition Comparison

How are Chicken teriyaki subway and Mashed potato different?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References