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Fast foods, submarine sandwich, meatball marinara on white bread vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between fast foods, submarine sandwich, meatball marinara on white bread and mashed potato?

  • The amount of iron, selenium, vitamin B12, vitamin B1, vitamin B2, folate, calcium, vitamin B3, and manganese in fast foods, submarine sandwich, meatball marinara on white bread is higher than in mashed potato.
  • Fast foods, submarine sandwich, meatball marinara on white bread's daily need coverage for iron is 25% more.
  • Mashed potato contains 17 times less selenium than fast foods, submarine sandwich, meatball marinara on white bread. Fast foods, submarine sandwich, meatball marinara on white bread contains 13.8µg of selenium, while mashed potato contains 0.8µg.
  • Mashed potato has less saturated fat.

We used Fast foods, submarine sandwich, meatball marinara on white bread and Fast foods, potato, mashed types in this article.

Infographic

Fast foods, submarine sandwich, meatball marinara on white bread 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 21% 53% 24% 87% 44% 32% 42% 57% 56% 75%
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 +93.3%
Contains more CalciumCalcium +877.8%
Contains more IronIron +648.4%
Contains more CopperCopper +280%
Contains more ZincZinc +440.9%
Contains more PhosphorusPhosphorus +64.4%
Contains more ManganeseManganese +334.7%
Contains more SeleniumSelenium +1625%
Contains less SodiumSodium -30%
~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 1.3% 5% 16% 0% 63% 58% 67% 26% 30% 69% 17% 59% 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 EVitamin E +88.1%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +1586.7%
Contains more Vitamin B3Vitamin B3 +228.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +685.7%
Contains more Vitamin KVitamin K +11.9%
Contains more FolateFolate +777.8%
Contains more CholineCholine +145.5%
Contains more Vitamin AVitamin A +186.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 8% 26% 54% 2%
Protein: 9.77 g
Fats: 8.45 g
Carbs: 26.01 g
Water: 53.59 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 +492.1%
Contains more FatsFats +199.6%
Contains more CarbsCarbs +77.5%
Contains more OtherOther +73%
Contains more WaterWater +48.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 46% 14%
Saturated fat: Sat. Fat 3.124 g
Monounsaturated fat: Mono. Fat 3.573 g
Polyunsaturated fat: Poly. Fat 1.125 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 +396.3%
Contains less Sat. FatSaturated fat -81.5%
Contains more Poly. FatPolyunsaturated fat +19.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
77% 9% 10% 4%
Starch: 16.43 g
Sucrose: 0 g
Glucose: 1.93 g
Fructose: 2.09 g
Lactose: 0 g
Maltose: 0.96 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 +35.8%
Contains more GlucoseGlucose +865%
Contains more FructoseFructose +945%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~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.
Fast foods, submarine sandwich, meatball marinara on white bread Mashed potato
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fast foods, submarine sandwich, meatball marinara on white bread Mashed potato DV% diff.
Iron 2.32mg 0.31mg 25%
Selenium 13.8µg 0.8µg 24%
Vitamin B12 0.55µg 0.07µg 20%
Vitamin B1 0.25mg 0.015mg 20%
Folate 79µg 9µg 18%
Vitamin B2 0.253mg 0.015mg 18%
Calcium 176mg 18mg 16%
Protein 9.77g 1.65g 16%
Vitamin B3 3.547mg 1.08mg 15%
Manganese 0.426mg 0.098mg 14%
Saturated fat 3.124g 0.577g 12%
Copper 0.133mg 0.035mg 11%
Fats 8.45g 2.82g 9%
Vitamin B5 0.425mg 9%
Zinc 1.19mg 0.22mg 9%
Monounsaturated fat 3.573g 0.72g 7%
Calories 219kcal 89kcal 7%
Sodium 437mg 306mg 6%
Phosphorus 97mg 59mg 5%
Cholesterol 15mg 0mg 5%
Choline 32.9mg 13.4mg 4%
Carbs 26.01g 14.65g 4%
Fiber 2.1g 1.3g 3%
Vitamin A 15µg 43µg 3%
Magnesium 29mg 15mg 3%
Fructose 2.09g 0.2g 2%
Starch 16.43g 12.1g 2%
Vitamin E 0.79mg 0.42mg 2%
Polyunsaturated fat 1.125g 1.342g 1%
Vitamin B6 0.132mg 0.12mg 1%
Vitamin K 6.6µg 5.9µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 23.91g 13.35g N/A
Vitamin D 1IU 0IU 0%
Potassium 275mg 286mg 0%
Sugar 4.98g 0.5g N/A
Trans fat 0.421g 0.105g N/A
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - ALA 0.096g 0.174g N/A
Omega-3 - DPA 0.003g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.001g N/A
Omega-6 - Linoleic acid 0.921g 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast foods, submarine sandwich, meatball marinara on white bread Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Fast foods, submarine sandwich, meatball marinara on white bread
9%
Mashed potato
Minerals Daily Need Coverage Score
49%
Fast foods, submarine sandwich, meatball marinara on white bread
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 15mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 4.48g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 131mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 2.547g)
Which food is lower in glycemic index?
Fast foods, submarine sandwich, meatball marinara on white bread
Fast foods, submarine sandwich, meatball marinara on white bread is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Fast foods, submarine sandwich, meatball marinara on white bread
Fast foods, submarine sandwich, meatball marinara on white bread is relatively richer in minerals
Which food is richer in vitamins?
Fast foods, submarine sandwich, meatball marinara on white bread
Fast foods, submarine sandwich, meatball marinara on white bread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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, meatball marinara on white bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170709/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.