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  6. Mashed potato vs. Cheese sandwich

Mashed potato vs. Cheese sandwich — In-Depth Nutrition Comparison

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Important differences between mashed potato and cheese sandwich

  • Mashed potato has less phosphorus, manganese, selenium, vitamin B2, iron, vitamin B1, calcium, and copper.
  • Cheese sandwich's daily need coverage for phosphorus is 46% more.
  • Mashed potato has a higher glycemic index than cheese sandwich.

The food varieties used in the comparison are Fast foods, potato, mashed and Crackers, wheat, sandwich, with cheese filling.

Infographic

Mashed potato vs Cheese sandwich infographic
Infographic link

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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -63.5%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +1033.3%
Contains more IronIron +745.2%
Contains more CopperCopper +357.1%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +547.5%
Contains more ManganeseManganese +1005.1%
Contains more SeleniumSelenium +2937.5%
~equal in Potassium ~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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin AVitamin A +104.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2286.7%
Contains more Vitamin B2Vitamin B2 +2746.7%
Contains more Vitamin B3Vitamin B3 +194.9%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more Vitamin B12Vitamin B12 +71.4%
Contains more FolateFolate +611.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mashed potato Cheese sandwich DV% diff.
Polyunsaturated fat 1.342g 9.166g 52%
Phosphorus 59mg 382mg 46%
Selenium 0.8µg 24.3µg 43%
Manganese 0.098mg 1.083mg 43%
Fats 2.82g 25g 34%
Vitamin B2 0.015mg 0.427mg 32%
Iron 0.31mg 2.62mg 29%
Vitamin B1 0.015mg 0.358mg 29%
Monounsaturated fat 0.72g 10.351g 24%
Sodium 306mg 839mg 23%
Calories 89kcal 497kcal 20%
Calcium 18mg 204mg 19%
Saturated fat 0.577g 4.129g 16%
Protein 1.65g 9.8g 16%
Carbs 14.65g 58.2g 15%
Copper 0.035mg 0.16mg 14%
Folate 9µg 64µg 14%
Vitamin B3 1.08mg 3.185mg 13%
Vitamin B5 0.622mg 12%
Vitamin B6 0.12mg 0.261mg 11%
Magnesium 15mg 54mg 9%
Fiber 1.3g 3.1g 7%
Zinc 0.22mg 0.87mg 6%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Vitamin E 0.42mg 3%
Vitamin A 43µg 21µg 2%
Cholesterol 0mg 7mg 2%
Choline 13.4mg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin B12 0.07µg 0.12µg 2%
Potassium 286mg 306mg 1%
Net carbs 13.35g 55.1g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2388.1%
Contains more ProteinProtein +493.9%
Contains more FatsFats +786.5%
Contains more CarbsCarbs +297.3%
Contains more OtherOther +201.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +1337.6%
Contains more Poly. FatPolyunsaturated fat +583%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.