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

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Summary of differences between fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato and mashed potato

  • Mashed potato has less vitamin B1, selenium, vitamin B3, iron, vitamin B2, folate, calcium, phosphorus, vitamin B6, and manganese than fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato.
  • Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato covers your daily need for vitamin B1, 95% more than mashed potato.
  • Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato has 21 times more selenium than mashed potato. While fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato has 16.8µg of selenium, mashed potato has only 0.8µg.

These are the specific foods used in this comparison Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato and Fast foods, potato, mashed.

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Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato vs Mashed 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 16% 46% 17% 65% 25% 18% 62% 35% 37% 92%
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 +46.7%
Contains more CalciumCalcium +755.6%
Contains more IronIron +454.8%
Contains more CopperCopper +117.1%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +145.8%
Contains less SodiumSodium -12.4%
Contains more ManganeseManganese +187.8%
Contains more SeleniumSelenium +2000%
Contains more PotassiumPotassium +44.4%

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 4% 1.7% 8.4% 0% 289% 53% 98% 39% 60% 10% 11% 51% 13%
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 B1Vitamin B1 +7613.3%
Contains more Vitamin B2Vitamin B2 +1433.3%
Contains more Vitamin B3Vitamin B3 +382.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +115.8%
Contains more Vitamin B12Vitamin B12 +14.3%
Contains more FolateFolate +655.6%
Contains more CholineCholine +72.4%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin KVitamin K +34.1%
~equal in Vitamin E ~0.42mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato Mashed potato DV% diff.
Vitamin B1 1.157mg 0.015mg 95%
Selenium 16.8µg 0.8µg 29%
Vitamin B3 5.21mg 1.08mg 26%
Iron 1.72mg 0.31mg 18%
Protein 10.84g 1.65g 18%
Vitamin B2 0.23mg 0.015mg 17%
Folate 68µg 9µg 15%
Calcium 154mg 18mg 14%
Vitamin B5 0.65mg 13%
Phosphorus 145mg 59mg 12%
Vitamin B6 0.259mg 0.12mg 11%
Cholesterol 23mg 0mg 8%
Manganese 0.282mg 0.098mg 8%
Copper 0.076mg 0.035mg 5%
Zinc 0.66mg 0.22mg 4%
Vitamin A 5µg 43µg 4%
Polyunsaturated fat 0.952g 1.342g 3%
Calories 157kcal 89kcal 3%
Potassium 198mg 286mg 3%
Sodium 268mg 306mg 2%
Starch 15.97g 12.1g 2%
Carbs 21.35g 14.65g 2%
Magnesium 22mg 15mg 2%
Choline 23.1mg 13.4mg 2%
Fats 3.15g 2.82g 1%
Saturated fat 0.724g 0.577g 1%
Fructose 1.3g 0.2g 1%
Vitamin K 4.4µg 5.9µg 1%
Vitamin C 1.2mg 0mg 1%
Monounsaturated fat 0.932g 0.72g 1%
Net carbs 20.15g 13.35g N/A
Vitamin D 1IU 0IU 0%
Sugar 2.99g 0.5g N/A
Fiber 1.2g 1.3g 0%
Vitamin E 0.42mg 0.42mg 0%
Vitamin B12 0.08µg 0.07µg 0%
Trans fat 0.015g 0.105g N/A
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.066g 0.174g N/A
Omega-3 - DPA 0.002g 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.001g N/A
Omega-6 - Linoleic acid 0.831g 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 21% 63%
Protein: 10.84 g
Fats: 3.15 g
Carbs: 21.35 g
Water: 63.15 g
Other: 1.51 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 +557%
Contains more FatsFats +11.7%
Contains more CarbsCarbs +45.7%
Contains more OtherOther +19.8%
Contains more WaterWater +26.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 36% 37%
Saturated fat: Sat. Fat 0.724 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 0.952 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 +29.4%
Contains less Sat. FatSaturated fat -20.3%
Contains more Poly. FatPolyunsaturated fat +41%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 5% 7% 4%
Starch: 15.97 g
Sucrose: 0 g
Glucose: 0.97 g
Fructose: 1.3 g
Lactose: 0 g
Maltose: 0.72 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 +32%
Contains more GlucoseGlucose +385%
Contains more FructoseFructose +550%
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, oven roasted chicken on white bread with lettuce and tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170309/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.