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

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How are fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato and mashed potato different?

  • Fast foods, submarine sandwich, steak, and cheese on white bread with cheese, lettuce, and tomato has more selenium, iron, vitamin B12, vitamin B1, vitamin B2, calcium, zinc, vitamin B3, folate, and phosphorus than mashed potato.
  • Daily need coverage for selenium for fast foods, submarine sandwich, steak, and cheese on white bread with cheese, lettuce, and tomato is 30% higher.
  • Fast foods, submarine sandwich, steak,, and cheese on white bread with cheese, lettuce,, and tomato contains 18 times more vitamin B2 than mashed potato. While fast foods, submarine sandwich, steak,, and cheese on white bread with cheese, lettuce,, and tomato contains 0.263mg of vitamin B2, mashed potato contains only 0.015mg.

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

Infographic

Fast foods, submarine sandwich, steak and cheese on white bread with cheese, 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% 55% 16% 76% 29% 54% 57% 58% 37% 95%
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 +916.7%
Contains more IronIron +551.6%
Contains more CopperCopper +145.7%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +123.7%
Contains more ManganeseManganese +185.7%
Contains more SeleniumSelenium +2087.5%
Contains more PotassiumPotassium +56.3%
Contains less SodiumSodium -31.1%

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 2% 4% 8% 3% 63% 61% 67% 26% 45% 73% 12% 47% 16%
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 +1586.7%
Contains more Vitamin B2Vitamin B2 +1653.3%
Contains more Vitamin B3Vitamin B3 +231.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +61.7%
Contains more Vitamin B12Vitamin B12 +728.6%
Contains more FolateFolate +600%
Contains more CholineCholine +123.1%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin KVitamin K +22.9%
~equal in Vitamin E ~0.42mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 21% 59% 2%
Protein: 12.29 g
Fats: 5.34 g
Carbs: 21.49 g
Water: 58.88 g
Other: 2 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 +644.8%
Contains more FatsFats +89.4%
Contains more CarbsCarbs +46.7%
Contains more OtherOther +58.7%
Contains more WaterWater +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 38% 18%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.736 g
Polyunsaturated fat: Poly. Fat 0.844 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 +141.1%
Contains less Sat. FatSaturated fat -71.6%
Contains more Poly. FatPolyunsaturated fat +59%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 3%
Starch: 16.43 g
Sucrose: 0 g
Glucose: 1.36 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.6 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 +580%
Contains more FructoseFructose +625%
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, steak and cheese on white bread with cheese, lettuce and tomato 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, steak and cheese on white bread with cheese, lettuce and tomato Mashed potato DV% diff.
Selenium 17.5µg 0.8µg 30%
Protein 12.29g 1.65g 21%
Vitamin B12 0.58µg 0.07µg 21%
Iron 2.02mg 0.31mg 21%
Vitamin B1 0.253mg 0.015mg 20%
Vitamin B2 0.263mg 0.015mg 19%
Calcium 183mg 18mg 17%
Zinc 1.98mg 0.22mg 16%
Vitamin B3 3.583mg 1.08mg 16%
Folate 63µg 9µg 14%
Phosphorus 132mg 59mg 10%
Vitamin B5 0.44mg 9%
Cholesterol 24mg 0mg 8%
Manganese 0.28mg 0.098mg 8%
Saturated fat 2.032g 0.577g 7%
Sodium 444mg 306mg 6%
Vitamin B6 0.194mg 0.12mg 6%
Copper 0.086mg 0.035mg 6%
Calories 183kcal 89kcal 5%
Fats 5.34g 2.82g 4%
Vitamin A 12µg 43µg 3%
Potassium 183mg 286mg 3%
Monounsaturated fat 1.736g 0.72g 3%
Choline 29.9mg 13.4mg 3%
Polyunsaturated fat 0.844g 1.342g 3%
Magnesium 22mg 15mg 2%
Fructose 1.45g 0.2g 2%
Starch 16.43g 12.1g 2%
Carbs 21.49g 14.65g 2%
Vitamin D 6IU 0IU 1%
Vitamin K 4.8µg 5.9µg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 20.29g 13.35g N/A
Sugar 3.41g 0.5g N/A
Fiber 1.2g 1.3g 0%
Vitamin E 0.4mg 0.42mg 0%
Trans fat 0.183g 0.105g N/A
Omega-3 - EPA 0.002g 0.001g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.067g 0.174g N/A
Omega-3 - DPA 0.005g 0.001g 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 0.002g 0.001g N/A
Omega-6 - Linoleic acid 0.693g 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato 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, steak and cheese on white bread with cheese, lettuce and tomato
9%
Mashed potato
Minerals Daily Need Coverage Score
49%
Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 138mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 1.455g)
Which food is lower in glycemic index?
Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato
Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato
Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato is relatively richer in minerals
Which food is richer in vitamins?
Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato
Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato 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, steak and cheese on white bread with cheese, lettuce and tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170311/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.