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 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.
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 | +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% |
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
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 Sodium |
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| Lower in Saturated fat |
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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. |
| 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 |
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
47%
9%
Minerals Daily Need Coverage Score
51%
15%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.482g)
Which food is lower in glycemic index?
Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato is relatively richer in minerals
Which food is richer in vitamins?
Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)