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  6. Cheese sandwich vs. Mashed potato

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

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Important differences between cheese sandwich and mashed potato

  • Mashed potato has less phosphorus, manganese, selenium, vitamin B2, iron, vitamin B1, calcium, and copper.
  • Cheese sandwich's daily need coverage for phosphorus is 46% more.
  • Cheese sandwich has 30 times more selenium than mashed potato. Cheese sandwich has 24.3µg of selenium, while mashed potato has 0.8µg.
  • Mashed potato is lower in saturated fat.
  • Mashed potato has a higher glycemic index than cheese sandwich.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Fast foods, potato, mashed.

Infographic

Cheese 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +260%
Contains more CalciumCalcium +1033.3%
Contains more IronIron +745.2%
Contains more CopperCopper +357.1%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +547.5%
Contains more ManganeseManganese +1005.1%
Contains more SeleniumSelenium +2937.5%
Contains less SodiumSodium -63.5%
~equal in Potassium ~286mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2286.7%
Contains more Vitamin B2Vitamin B2 +2746.7%
Contains more Vitamin B3Vitamin B3 +194.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more Vitamin B12Vitamin B12 +71.4%
Contains more FolateFolate +611.1%
Contains more Vitamin AVitamin A +104.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Mashed potato DV% diff.
Polyunsaturated fat 9.166g 1.342g 52%
Phosphorus 382mg 59mg 46%
Selenium 24.3µg 0.8µg 43%
Manganese 1.083mg 0.098mg 43%
Fats 25g 2.82g 34%
Vitamin B2 0.427mg 0.015mg 32%
Iron 2.62mg 0.31mg 29%
Vitamin B1 0.358mg 0.015mg 29%
Monounsaturated fat 10.351g 0.72g 24%
Sodium 839mg 306mg 23%
Calories 497kcal 89kcal 20%
Calcium 204mg 18mg 19%
Saturated fat 4.129g 0.577g 16%
Protein 9.8g 1.65g 16%
Carbs 58.2g 14.65g 15%
Copper 0.16mg 0.035mg 14%
Folate 64µg 9µg 14%
Vitamin B3 3.185mg 1.08mg 13%
Vitamin B5 0.622mg 12%
Vitamin B6 0.261mg 0.12mg 11%
Magnesium 54mg 15mg 9%
Fiber 3.1g 1.3g 7%
Zinc 0.87mg 0.22mg 6%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Vitamin E 0.42mg 3%
Vitamin A 21µg 43µg 2%
Cholesterol 7mg 0mg 2%
Choline 13.4mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin B12 0.12µg 0.07µg 2%
Potassium 306mg 286mg 1%
Net carbs 55.1g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +493.9%
Contains more FatsFats +786.5%
Contains more CarbsCarbs +297.3%
Contains more OtherOther +201.6%
Contains more WaterWater +2388.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +1337.6%
Contains more Poly. FatPolyunsaturated fat +583%
Contains less Sat. FatSaturated fat -86%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.