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  6. Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato vs. Mashed potato

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

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The main differences between fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato and mashed potato

  • Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato is richer than mashed potato in selenium, vitamin B3, vitamin B1, iron, vitamin B2, calcium, folate, phosphorus, and manganese.
  • Daily need coverage for selenium for fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato is 29% higher.
  • Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato contains 18 times more vitamin B1 than mashed potato. Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato contains 0.27mg of vitamin B1, while mashed potato contains 0.015mg.

Food types used in this article are Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato and Fast foods, potato, mashed.

Infographic

Fast foods, submarine sandwich, turkey breast 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% 51% 22% 69% 25% 18% 52% 41% 39% 93%
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 +53.3%
Contains more CalciumCalcium +838.9%
Contains more IronIron +493.5%
Contains more CopperCopper +114.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +106.8%
Contains more ManganeseManganese +203.1%
Contains more SeleniumSelenium +2025%
Contains more PotassiumPotassium +13%
~equal in Sodium ~306mg

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% 0.67% 5.6% 0% 68% 52% 87% 26% 41% 15% 12% 50% 15%
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 +1700%
Contains more Vitamin B2Vitamin B2 +1413.3%
Contains more Vitamin B3Vitamin B3 +327.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin B12Vitamin B12 +71.4%
Contains more FolateFolate +633.3%
Contains more CholineCholine +111.9%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin KVitamin K +25.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato Mashed potato DV% diff.
Selenium 17µg 0.8µg 29%
Vitamin B3 4.617mg 1.08mg 22%
Vitamin B1 0.27mg 0.015mg 21%
Iron 1.84mg 0.31mg 19%
Vitamin B2 0.227mg 0.015mg 16%
Calcium 169mg 18mg 15%
Protein 9.12g 1.65g 15%
Folate 66µg 9µg 14%
Phosphorus 122mg 59mg 9%
Vitamin B5 0.425mg 9%
Manganese 0.297mg 0.098mg 9%
Vitamin A 2µg 43µg 5%
Vitamin B6 0.176mg 0.12mg 4%
Copper 0.075mg 0.035mg 4%
Zinc 0.66mg 0.22mg 4%
Choline 28.4mg 13.4mg 3%
Calories 147kcal 89kcal 3%
Cholesterol 10mg 0mg 3%
Carbs 22.42g 14.65g 3%
Magnesium 23mg 15mg 2%
Vitamin B12 0.12µg 0.07µg 2%
Polyunsaturated fat 1.037g 1.342g 2%
Starch 16.7g 12.1g 2%
Potassium 253mg 286mg 1%
Vitamin E 0.28mg 0.42mg 1%
Vitamin K 4.7µg 5.9µg 1%
Vitamin C 1.2mg 0mg 1%
Fats 2.31g 2.82g 1%
Fructose 1.28g 0.2g 1%
Net carbs 21.12g 13.35g N/A
Vitamin D 1IU 0IU 0%
Sugar 3.09g 0.5g N/A
Fiber 1.3g 1.3g 0%
Sodium 317mg 306mg 0%
Trans fat 0.018g 0.105g N/A
Saturated fat 0.476g 0.577g 0%
Monounsaturated fat 0.521g 0.72g 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.084g 0.174g N/A
Omega-3 - DPA 0.002g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.001g N/A
Omega-6 - Linoleic acid 0.908g 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 2% 22% 64% 2%
Protein: 9.12 g
Fats: 2.31 g
Carbs: 22.42 g
Water: 64.33 g
Other: 1.82 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 +452.7%
Contains more CarbsCarbs +53%
Contains more OtherOther +44.4%
Contains more FatsFats +22.1%
Contains more WaterWater +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 26% 51%
Saturated fat: Sat. Fat 0.476 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 1.037 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 less Sat. FatSaturated fat -17.5%
Contains more Mono. FatMonounsaturated fat +38.2%
Contains more Poly. FatPolyunsaturated fat +29.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 6% 6% 3%
Starch: 16.7 g
Sucrose: 0 g
Glucose: 1.18 g
Fructose: 1.28 g
Lactose: 0 g
Maltose: 0.63 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 +38%
Contains more GlucoseGlucose +490%
Contains more FructoseFructose +540%
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, turkey breast on white bread with lettuce and tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170706/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.