Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Club sandwich
  5. Compare
  6. Club sandwich vs. Mashed potato

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

Compare

Significant differences between club sandwich and mashed potato

  • The amount of selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, iron, vitamin B2, and vitamin B1 in club sandwich is higher than in mashed potato.
  • Club sandwich covers your daily selenium needs 44% more than mashed potato.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fast foods, potato, mashed.

Infographic

Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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 +113.3%
Contains more CalciumCalcium +427.8%
Contains more IronIron +341.9%
Contains more CopperCopper +154.3%
Contains more ZincZinc +509.1%
Contains more PhosphorusPhosphorus +264.4%
Contains more SeleniumSelenium +3000%
Contains more PotassiumPotassium +26.5%
Contains less SodiumSodium -51.4%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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 EVitamin E +45.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1046.7%
Contains more Vitamin B2Vitamin B2 +1140%
Contains more Vitamin B3Vitamin B3 +416.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +146.7%
Contains more Vitamin B12Vitamin B12 +571.4%
Contains more Vitamin KVitamin K +47.5%
Contains more FolateFolate +244.4%
Contains more CholineCholine +256.7%
Contains more Vitamin AVitamin A +22.9%

All nutrients comparison - raw data values

Nutrient Club sandwich Mashed potato DV% diff.
Selenium 24.8µg 0.8µg 44%
Protein 17.19g 1.65g 31%
Vitamin B3 5.575mg 1.08mg 28%
Phosphorus 215mg 59mg 22%
Vitamin B5 0.826mg 17%
Vitamin B12 0.47µg 0.07µg 17%
Cholesterol 46mg 0mg 15%
Vitamin B6 0.296mg 0.12mg 14%
Sodium 630mg 306mg 14%
Vitamin B2 0.186mg 0.015mg 13%
Iron 1.37mg 0.31mg 13%
Vitamin B1 0.172mg 0.015mg 13%
Saturated fat 3.109g 0.577g 12%
Zinc 1.34mg 0.22mg 10%
Fats 8.05g 2.82g 8%
Calcium 95mg 18mg 8%
Calories 220kcal 89kcal 7%
Copper 0.089mg 0.035mg 6%
Folate 31µg 9µg 6%
Monounsaturated fat 2.949g 0.72g 6%
Choline 47.8mg 13.4mg 6%
Starch 12.1g 5%
Vitamin C 4.4mg 0mg 5%
Polyunsaturated fat 1.88g 1.342g 4%
Manganese 0.098mg 4%
Magnesium 32mg 15mg 4%
Potassium 226mg 286mg 2%
Carbs 19.87g 14.65g 2%
Vitamin K 8.7µg 5.9µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.61mg 0.42mg 1%
Vitamin D 5IU 0IU 1%
Vitamin A 35µg 43µg 1%
Net carbs 18.67g 13.35g N/A
Sugar 4.68g 0.5g N/A
Fiber 1.2g 1.3g 0%
Trans fat 0.071g 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.004g 0.001g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 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 +941.8%
Contains more FatsFats +185.5%
Contains more CarbsCarbs +35.6%
Contains more OtherOther +88.1%
Contains more WaterWater +51.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 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 +309.6%
Contains more Poly. FatPolyunsaturated fat +40.1%
Contains less Sat. FatSaturated fat -81.4%

People also compare

Club sandwich
Club sandwich vs Ravioli
Ravioli
Club sandwich
Club sandwich vs Lasagne
Lasagne
Club sandwich
Club sandwich vs Fettuccine
Fettuccine
Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.