Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on the differences between fast foods, submarine sandwich, tuna on white bread with lettuce and tomato and mashed potato
- Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato is higher than mashed potato in selenium, vitamin B3, vitamin B12, iron, vitamin B2, vitamin B1, vitamin K, calcium, vitamin B6, and folate.
- Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato covers your daily selenium needs 70% more than mashed potato.
- Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato contains 15 times more vitamin B12 than mashed potato. While fast foods, submarine sandwich, tuna on white bread with lettuce and tomato contains 1.06µg of vitamin B12, mashed potato contains only 0.07µg.
Food varieties used in this article are Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato and Fast foods, potato, mashed.
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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 | +655.6% |
| Contains more IronIron | +406.5% |
| Contains more CopperCopper | +114.3% |
| Contains more ZincZinc | +204.5% |
| Contains more PhosphorusPhosphorus | +84.7% |
| Contains more ManganeseManganese | +118.4% |
| Contains more SeleniumSelenium | +4800% |
| Contains more PotassiumPotassium | +61.6% |
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 EVitamin E | +273.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1166.7% |
| Contains more Vitamin B2Vitamin B2 | +1346.7% |
| Contains more Vitamin B3Vitamin B3 | +615.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +125.8% |
| Contains more Vitamin B12Vitamin B12 | +1414.3% |
| Contains more Vitamin KVitamin K | +279.7% |
| Contains more FolateFolate | +466.7% |
| Contains more CholineCholine | +35.8% |
| Contains more Vitamin AVitamin A | +290.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 39.2µg | 0.8µg | 70% |
| Vitamin B3 | 7.727mg | 1.08mg | 42% |
| Vitamin B12 | 1.06µg | 0.07µg | 41% |
| Polyunsaturated fat | 6.479g | 1.342g | 34% |
| Protein | 12.33g | 1.65g | 21% |
| Iron | 1.57mg | 0.31mg | 16% |
| Vitamin B2 | 0.217mg | 0.015mg | 16% |
| Vitamin B1 | 0.19mg | 0.015mg | 15% |
| Vitamin K | 22.4µg | 5.9µg | 14% |
| Fats | 12.04g | 2.82g | 14% |
| Calcium | 136mg | 18mg | 12% |
| Vitamin B6 | 0.271mg | 0.12mg | 12% |
| Folate | 51µg | 9µg | 11% |
| Cholesterol | 28mg | 0mg | 9% |
| Vitamin E | 1.57mg | 0.42mg | 8% |
| Saturated fat | 2.059g | 0.577g | 7% |
| Vitamin B5 | 0.35mg | 7% | |
| Phosphorus | 109mg | 59mg | 7% |
| Calories | 218kcal | 89kcal | 6% |
| Manganese | 0.214mg | 0.098mg | 5% |
| Monounsaturated fat | 2.663g | 0.72g | 5% |
| Vitamin A | 11µg | 43µg | 4% |
| Copper | 0.075mg | 0.035mg | 4% |
| Zinc | 0.67mg | 0.22mg | 4% |
| Vitamin D | 21IU | 0IU | 3% |
| Potassium | 177mg | 286mg | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Fiber | 0.7g | 1.3g | 2% |
| Magnesium | 22mg | 15mg | 2% |
| Fructose | 1.1g | 0.2g | 1% |
| Choline | 18.2mg | 13.4mg | 1% |
| Sodium | 329mg | 306mg | 1% |
| Carbs | 15.95g | 14.65g | 0% |
| Net carbs | 15.25g | 13.35g | N/A |
| Sugar | 1.93g | 0.5g | N/A |
| Starch | 12.4g | 12.1g | 0% |
| Trans fat | 0.043g | 0.105g | N/A |
| Tryptophan | 0.118mg | 0% | |
| Threonine | 0.44mg | 0% | |
| Isoleucine | 0.547mg | 0% | |
| Leucine | 0.901mg | 0% | |
| Lysine | 0.729mg | 0% | |
| Methionine | 0.3mg | 0% | |
| Phenylalanine | 0.515mg | 0% | |
| Valine | 0.643mg | 0% | |
| Histidine | 0.686mg | 0% | |
| Omega-3 - EPA | 0.024g | 0.001g | N/A |
| Omega-3 - DHA | 0.115g | 0g | N/A |
| Omega-3 - ALA | 0.692g | 0.174g | N/A |
| Omega-3 - DPA | 0.004g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.032g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 5.544g | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.33 g
Fats:
12.04 g
Carbs:
15.95 g
Water:
58.17 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 | +647.3% |
| Contains more FatsFats | +327% |
| Contains more OtherOther | +19.8% |
| Contains more WaterWater | +36.9% |
~equal in
Carbs
~14.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.059 g
Monounsaturated fat:
Mono. Fat
2.663 g
Polyunsaturated fat:
Poly. Fat
6.479 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 | +269.9% |
| Contains more Poly. FatPolyunsaturated fat | +382.8% |
| Contains less Sat. FatSaturated fat | -72% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.4 g
Sucrose:
0 g
Glucose:
0.47 g
Fructose:
1.1 g
Lactose:
0 g
Maltose:
0.37 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 GlucoseGlucose | +135% |
| Contains more FructoseFructose | +450% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~12.1g
~equal in
Lactose
~0g
~equal in
Galactose
~0g