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  6. Club sandwich vs. Potato

Club sandwich vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and potatoes

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, vitamin B2, and vitamin B5, while potatoes have more vitamin C.
  • Club sandwich covers your daily need for selenium, 44% more than potatoes.
  • The amount of cholesterol in potatoes is lower.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Potatoes, flesh, and skin, raw.

Infographic

Club sandwich vs Potato infographic
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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.
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%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +691.7%
Contains more IronIron +69.1%
Contains more ZincZinc +346.7%
Contains more PhosphorusPhosphorus +277.2%
Contains more SeleniumSelenium +6100%
Contains more PotassiumPotassium +88.1%
Contains more CopperCopper +23.6%
Contains less SodiumSodium -99%

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%
Potato
Potato
1
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +112.3%
Contains more Vitamin B2Vitamin B2 +481.3%
Contains more Vitamin B3Vitamin B3 +425.4%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +335%
Contains more FolateFolate +106.7%
Contains more CholineCholine +295%
Contains more Vitamin CVitamin C +347.7%
~equal in Vitamin B6 ~0.298mg

All nutrients comparison - raw data values

Nutrient Club sandwich Potato DV% diff.
Selenium 24.8µg 0.4µg 44%
Protein 17.19g 2.05g 30%
Vitamin B3 5.575mg 1.061mg 28%
Sodium 630mg 6mg 27%
Phosphorus 215mg 57mg 23%
Vitamin B12 0.47µg 0µg 20%
Vitamin C 4.4mg 19.7mg 17%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.025g 14%
Vitamin B2 0.186mg 0.032mg 12%
Polyunsaturated fat 1.88g 0.042g 12%
Fats 8.05g 0.09g 12%
Vitamin B5 0.826mg 0.295mg 11%
Zinc 1.34mg 0.3mg 9%
Manganese 0.2mg 9%
Vitamin B1 0.172mg 0.081mg 8%
Calcium 95mg 12mg 8%
Monounsaturated fat 2.949g 0.002g 7%
Calories 220kcal 77kcal 7%
Iron 1.37mg 0.81mg 7%
Starch 15.29g 6%
Potassium 226mg 425mg 6%
Choline 47.8mg 12.1mg 6%
Vitamin K 8.7µg 2µg 6%
Vitamin A 35µg 0µg 4%
Folate 31µg 15µg 4%
Fiber 1.2g 2.1g 4%
Vitamin E 0.61mg 0.01mg 4%
Copper 0.089mg 0.11mg 2%
Magnesium 32mg 23mg 2%
Carbs 19.87g 17.49g 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 15.39g N/A
Sugar 4.68g 0.82g N/A
Vitamin B6 0.296mg 0.298mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g 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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +738.5%
Contains more FatsFats +8844.4%
Contains more CarbsCarbs +13.6%
Contains more OtherOther +111.6%
Contains more WaterWater +50.9%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +147350%
Contains more Poly. FatPolyunsaturated fat +4376.2%
Contains less Sat. FatSaturated fat -99.2%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.