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Mashed potato vs. Chicken teriyaki subway — In-Depth Nutrition Comparison

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How are mashed potato and chicken teriyaki subway different?

  • Chicken teriyaki subway has more selenium, vitamin B3, vitamin B1, vitamin B2, iron, vitamin B6, calcium, folate, phosphorus, and manganese than mashed potato.
  • Daily need coverage for selenium for chicken teriyaki subway is 27% higher.

Fast foods, potato, mashed and SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce are the varieties used in this article.

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Mashed potato vs Chicken teriyaki subway 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 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 16% 43% 25% 57% 24% 17% 60% 40% 37% 84%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +688.9%
Contains more IronIron +390.3%
Contains more CopperCopper +102.9%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +135.6%
Contains more ManganeseManganese +187.8%
Contains more SeleniumSelenium +1825%
~equal in Potassium ~285mg
~equal in Sodium ~305mg

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 3.7% 1% 7.6% 0% 68% 49% 95% 39% 65% 14% 0% 44% 0%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1720%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +368.8%
Contains more Vitamin B6Vitamin B6 +135%
Contains more Vitamin B12Vitamin B12 +57.1%
Contains more FolateFolate +544.4%
~equal in Vitamin E ~0.38mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mashed potato Chicken teriyaki subway DV% diff.
Selenium 0.8µg 15.4µg 27%
Vitamin B3 1.08mg 5.063mg 25%
Vitamin B1 0.015mg 0.273mg 22%
Protein 1.65g 10.91g 19%
Iron 0.31mg 1.52mg 15%
Vitamin B2 0.015mg 0.213mg 15%
Vitamin B5 0.655mg 13%
Vitamin B6 0.12mg 0.282mg 12%
Calcium 18mg 142mg 12%
Folate 9µg 58µg 12%
Phosphorus 59mg 139mg 11%
Manganese 0.098mg 0.282mg 8%
Cholesterol 0mg 22mg 7%
Vitamin K 5.9µg 5%
Copper 0.035mg 0.071mg 4%
Zinc 0.22mg 0.64mg 4%
Vitamin A 43µg 3µg 4%
Polyunsaturated fat 1.342g 0.831g 3%
Fructose 0.2g 2.39g 3%
Calories 89kcal 155kcal 3%
Carbs 14.65g 22.54g 3%
Magnesium 15mg 23mg 2%
Vitamin B12 0.07µg 0.11µg 2%
Choline 13.4mg 2%
Vitamin C 0mg 1.1mg 1%
Starch 12.1g 13.77g 1%
Fats 2.82g 2.37g 1%
Net carbs 13.35g 21.34g N/A
Potassium 286mg 285mg 0%
Sugar 0.5g 6.06g N/A
Fiber 1.3g 1.2g 0%
Sodium 306mg 305mg 0%
Vitamin E 0.42mg 0.38mg 0%
Trans fat 0.105g 0.012g N/A
Saturated fat 0.577g 0.505g 0%
Monounsaturated fat 0.72g 0.642g 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.174g 0.061g N/A
Omega-3 - DPA 0.001g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.003g N/A
Omega-6 - Linoleic acid 1.146g 0.717g 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
11% 2% 23% 62% 2%
Protein: 10.91 g
Fats: 2.37 g
Carbs: 22.54 g
Water: 62.4 g
Other: 1.78 g
Contains more FatsFats +19%
Contains more WaterWater +27.6%
Contains more ProteinProtein +561.2%
Contains more CarbsCarbs +53.9%
Contains more OtherOther +41.3%

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
26% 32% 42%
Saturated fat: Sat. Fat 0.505 g
Monounsaturated fat: Mono. Fat 0.642 g
Polyunsaturated fat: Poly. Fat 0.831 g
Contains more Mono. FatMonounsaturated fat +12.1%
Contains more Poly. FatPolyunsaturated fat +61.5%
Contains less Sat. FatSaturated fat -12.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
69% 4% 11% 12% 3%
Starch: 13.77 g
Sucrose: 0.79 g
Glucose: 2.23 g
Fructose: 2.39 g
Lactose: 0 g
Maltose: 0.65 g
Galactose: 0 g
Contains more StarchStarch +13.8%
Contains more SucroseSucrose +690%
Contains more GlucoseGlucose +1015%
Contains more FructoseFructose +1095%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Chicken teriyaki subway - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170705/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.