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.
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.84 g
Fats:
3.15 g
Carbs:
21.35 g
Water:
63.15 g
Other:
1.51 g
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
Saturated fat:
Sat. Fat
0.724 g
Monounsaturated fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
0.952 g
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
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
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
9%
Minerals Daily Need Coverage Score
41%
15%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 2.49g)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 0.147g)
Which food contains less Sodium?
Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato is relatively richer in minerals
Which food is richer in vitamins?
Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)