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.
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more CalciumCalcium | +688.9% |
| Contains more IronIron | +390.3% |
| Contains more CopperCopper | +102.9% |
| Contains more ZincZinc | +190.9% |
| Contains more PhosphorusPhosphorus | +135.6% |
| Contains more ManganeseManganese | +187.8% |
| Contains more SeleniumSelenium | +1825% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1720% |
| Contains more Vitamin B2Vitamin B2 | +1320% |
| Contains more Vitamin B3Vitamin B3 | +368.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +135% |
| Contains more Vitamin B12Vitamin B12 | +57.1% |
| Contains more FolateFolate | +544.4% |
| Contains more Vitamin AVitamin A | +230.4% |
| Contains more Vitamin EVitamin E | +10.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.91 g
Fats:
2.37 g
Carbs:
22.54 g
Water:
62.4 g
Other:
1.78 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +561.2% |
| Contains more CarbsCarbs | +53.9% |
| Contains more OtherOther | +41.3% |
| Contains more FatsFats | +19% |
| Contains more WaterWater | +27.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.505 g
Monounsaturated Fat:
Mono. Fat
0.642 g
Polyunsaturated fat:
Poly. Fat
0.831 g
Saturated Fat:
Sat. Fat
0.577 g
Monounsaturated Fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated Fat | -12.5% |
| Contains more Mono. FatMonounsaturated Fat | +12.1% |
| Contains more Poly. FatPolyunsaturated fat | +61.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch | +13.8% |
| Contains more SucroseSucrose | +690% |
| Contains more GlucoseGlucose | +1015% |
| Contains more FructoseFructose | +1095% |
| Contains more MaltoseMaltose | +∞% |
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 155kcal | 89kcal |
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| Protein | 10.91g | 1.65g |
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| Fats | 2.37g | 2.82g |
|
| Vitamin C | 1.1mg | 0mg |
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| Net carbs | 21.34g | 13.35g |
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| Carbs | 22.54g | 14.65g |
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| Cholesterol | 22mg | 0mg |
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| Magnesium | 23mg | 15mg |
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| Calcium | 142mg | 18mg |
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| Potassium | 285mg | 286mg |
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| Iron | 1.52mg | 0.31mg |
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| Sugar | 6.06g | 0.5g |
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| Fiber | 1.2g | 1.3g |
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| Copper | 0.071mg | 0.035mg |
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| Zinc | 0.64mg | 0.22mg |
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| Starch | 13.77g | 12.1g |
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| Phosphorus | 139mg | 59mg |
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| Sodium | 305mg | 306mg |
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| Vitamin A | 56IU | 185IU |
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| Vitamin A | 3µg | 43µg |
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| Vitamin E | 0.38mg | 0.42mg |
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| Manganese | 0.282mg | 0.098mg |
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| Selenium | 15.4µg | 0.8µg |
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| Vitamin B1 | 0.273mg | 0.015mg |
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| Vitamin B2 | 0.213mg | 0.015mg |
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| Vitamin B3 | 5.063mg | 1.08mg |
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| Vitamin B5 | 0.655mg |
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| Vitamin B6 | 0.282mg | 0.12mg |
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| Vitamin B12 | 0.11µg | 0.07µg |
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| Vitamin K | 5.9µg |
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| Folate | 58µg | 9µg |
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| Trans Fat | 0.012g | 0.105g |
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| Choline | 13.4mg |
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| Saturated Fat | 0.505g | 0.577g |
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| Monounsaturated Fat | 0.642g | 0.72g |
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| Polyunsaturated fat | 0.831g | 1.342g |
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| Fructose | 2.39g | 0.2g |
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| Omega-3 - EPA | 0.001g | 0.001g | |
| Omega-3 - DHA | 0.001g | 0g |
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| Omega-3 - ALA | 0.061g | 0.174g |
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| Omega-3 - DPA | 0.003g | 0.001g |
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| Omega-6 - Gamma-linoleic acid | 0.002g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.003g | 0.001g |
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| Omega-6 - Linoleic acid | 0.717g | 1.146g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
30%
9%
Minerals Daily Need Coverage Score
40%
15%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 5.56g)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.