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  6. Mashed potato vs. Club sandwich

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

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Significant differences between mashed potato and club sandwich

  • The amount of selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, iron, vitamin B2, and vitamin B1 in club sandwich is higher than in mashed potato.
  • Club sandwich covers your daily selenium needs 44% more than mashed potato.

Specific food types used in this comparison are Fast foods, potato, mashed and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Mashed potato vs Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +26.5%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +427.8%
Contains more IronIron +341.9%
Contains more CopperCopper +154.3%
Contains more ZincZinc +509.1%
Contains more PhosphorusPhosphorus +264.4%
Contains more SeleniumSelenium +3000%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin AVitamin A +22.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +45.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1046.7%
Contains more Vitamin B2Vitamin B2 +1140%
Contains more Vitamin B3Vitamin B3 +416.2%
Contains more Vitamin B6Vitamin B6 +146.7%
Contains more Vitamin B12Vitamin B12 +571.4%
Contains more Vitamin KVitamin K +47.5%
Contains more FolateFolate +244.4%
Contains more CholineCholine +256.7%

All nutrients comparison - raw data values

Nutrient Mashed potato Club sandwich DV% diff.
Selenium 0.8µg 24.8µg 44%
Protein 1.65g 17.19g 31%
Vitamin B3 1.08mg 5.575mg 28%
Phosphorus 59mg 215mg 22%
Vitamin B5 0.826mg 17%
Vitamin B12 0.07µg 0.47µg 17%
Cholesterol 0mg 46mg 15%
Vitamin B6 0.12mg 0.296mg 14%
Sodium 306mg 630mg 14%
Vitamin B2 0.015mg 0.186mg 13%
Iron 0.31mg 1.37mg 13%
Vitamin B1 0.015mg 0.172mg 13%
Saturated fat 0.577g 3.109g 12%
Zinc 0.22mg 1.34mg 10%
Fats 2.82g 8.05g 8%
Calcium 18mg 95mg 8%
Calories 89kcal 220kcal 7%
Copper 0.035mg 0.089mg 6%
Folate 9µg 31µg 6%
Monounsaturated fat 0.72g 2.949g 6%
Choline 13.4mg 47.8mg 6%
Starch 12.1g 5%
Vitamin C 0mg 4.4mg 5%
Polyunsaturated fat 1.342g 1.88g 4%
Manganese 0.098mg 4%
Magnesium 15mg 32mg 4%
Potassium 286mg 226mg 2%
Carbs 14.65g 19.87g 2%
Vitamin K 5.9µg 8.7µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.42mg 0.61mg 1%
Vitamin D 0IU 5IU 1%
Vitamin A 43µg 35µg 1%
Net carbs 13.35g 18.67g N/A
Sugar 0.5g 4.68g N/A
Fiber 1.3g 1.2g 0%
Trans fat 0.105g 0.071g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +51.6%
Contains more ProteinProtein +941.8%
Contains more FatsFats +185.5%
Contains more CarbsCarbs +35.6%
Contains more OtherOther +88.1%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Mono. FatMonounsaturated fat +309.6%
Contains more Poly. FatPolyunsaturated fat +40.1%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.