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  6. Fast foods, submarine sandwich, ham on white bread with lettuce and tomato vs. Mashed potato

Fast foods, submarine sandwich, ham on white bread with lettuce and tomato vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between fast foods, submarine sandwich, ham on white bread with lettuce and tomato and mashed potato

  • Fast foods, submarine sandwich, ham on white bread with lettuce and tomato is higher than mashed potato in vitamin B1, selenium, vitamin B3, iron, vitamin B2, folate, calcium, manganese, phosphorus, and zinc.
  • Fast foods, submarine sandwich, ham on white bread with lettuce and tomato covers your daily vitamin B1 needs 30% more than mashed potato.
  • Fast foods, submarine sandwich, ham on white bread with lettuce and tomato contains 22 times more selenium than mashed potato. While fast foods, submarine sandwich, ham on white bread with lettuce and tomato contains 17.3µg of selenium, mashed potato contains only 0.8µg.

Food varieties used in this article are Fast foods, submarine sandwich, ham on white bread with lettuce and tomato and Fast foods, potato, mashed.

Infographic

Fast foods, submarine sandwich, ham on white bread with lettuce and tomato 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 14% 51% 32% 67% 27% 24% 50% 52% 39% 94%
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 +33.3%
Contains more CalciumCalcium +838.9%
Contains more PotassiumPotassium +28.3%
Contains more IronIron +474.2%
Contains more CopperCopper +134.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +96.6%
Contains more ManganeseManganese +208.2%
Contains more SeleniumSelenium +2062.5%
Contains less SodiumSodium -22.7%

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 3% 0.67% 5.8% 3% 94% 56% 78% 26% 40% 15% 12% 54% 18%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2413.3%
Contains more Vitamin B2Vitamin B2 +1520%
Contains more Vitamin B3Vitamin B3 +287%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +45%
Contains more Vitamin B12Vitamin B12 +71.4%
Contains more FolateFolate +700%
Contains more CholineCholine +147.8%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +44.8%
Contains more Vitamin KVitamin K +25.5%

All nutrients comparison - raw data values

Nutrient Fast foods, submarine sandwich, ham on white bread with lettuce and tomato Mashed potato DV% diff.
Selenium 17.3µg 0.8µg 30%
Vitamin B1 0.377mg 0.015mg 30%
Vitamin B3 4.18mg 1.08mg 19%
Iron 1.78mg 0.31mg 18%
Vitamin B2 0.243mg 0.015mg 18%
Folate 72µg 9µg 16%
Protein 9.12g 1.65g 15%
Calcium 169mg 18mg 15%
Manganese 0.302mg 0.098mg 9%
Vitamin B5 0.435mg 9%
Phosphorus 116mg 59mg 8%
Zinc 0.88mg 0.22mg 6%
Vitamin A 2µg 43µg 5%
Copper 0.082mg 0.035mg 5%
Cholesterol 12mg 0mg 4%
Vitamin B6 0.174mg 0.12mg 4%
Choline 33.2mg 13.4mg 4%
Sodium 396mg 306mg 4%
Polyunsaturated fat 0.831g 1.342g 3%
Calories 151kcal 89kcal 3%
Carbs 22.91g 14.65g 3%
Starch 17.33g 12.1g 2%
Potassium 367mg 286mg 2%
Vitamin B12 0.12µg 0.07µg 2%
Vitamin E 0.29mg 0.42mg 1%
Fructose 1.32g 0.2g 1%
Vitamin D 0.2µg 0µg 1%
Vitamin K 4.7µg 5.9µg 1%
Vitamin C 0.9mg 0mg 1%
Vitamin D 9IU 0IU 1%
Magnesium 20mg 15mg 1%
Fats 2.53g 2.82g 0%
Net carbs 21.61g 13.35g N/A
Sugar 3.54g 0.5g N/A
Fiber 1.3g 1.3g 0%
Trans fat 0.013g 0.105g N/A
Saturated fat 0.626g 0.577g 0%
Monounsaturated fat 0.763g 0.72g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.062g 0.174g N/A
Omega-3 - DPA 0.001g 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.001g N/A
Omega-6 - Linoleic acid 0.726g 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 23% 63% 2%
Protein: 9.12 g
Fats: 2.53 g
Carbs: 22.91 g
Water: 63.26 g
Other: 2.18 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 +452.7%
Contains more CarbsCarbs +56.4%
Contains more OtherOther +73%
Contains more FatsFats +11.5%
Contains more WaterWater +25.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 37%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 0.763 g
Polyunsaturated fat: Poly. Fat 0.831 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 Poly. FatPolyunsaturated fat +61.5%
~equal in Saturated fat ~0.577g
~equal in Monounsaturated fat ~0.72g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 6% 3%
Starch: 17.33 g
Sucrose: 0 g
Glucose: 1.52 g
Fructose: 1.32 g
Lactose: 0 g
Maltose: 0.69 g
Galactose: 0 g
96%
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 +43.2%
Contains more GlucoseGlucose +660%
Contains more FructoseFructose +560%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Fast foods, submarine sandwich, ham on white bread with lettuce and tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170707/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.