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Mashed potato vs. Wendy's chicken sandwich — In-Depth Nutrition Comparison

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Summary of differences between Mashed potato and Wendy's chicken sandwich

  • Mashed potato has less Selenium, Vitamin B1, Iron, Phosphorus, Vitamin B3, Copper, Vitamin B12, Vitamin B2, and Manganese than Wendy's chicken sandwich.
  • Wendy's chicken sandwich covers your daily need of Selenium 43% more than Mashed potato.

These are the specific foods used in this comparison Fast foods, potato, mashed and WENDY'S, Homestyle Chicken Fillet Sandwich.

Infographic

Mashed potato vs Wendy's chicken 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.
Contains more Potassium +25.4%
Contains less Sodium -23.7%
Contains more Calcium +27.8%
Contains more Iron +383.9%
Contains more Magnesium +60%
Contains more Phosphorus +172.9%
Contains more Zinc +177.3%
Contains more Copper +285.7%
Contains more Manganese +134.7%
Contains more Selenium +2950%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 57% 18% 69% 21% 53% 17% 45% 30% 134%
Contains more Potassium +25.4%
Contains less Sodium -23.7%
Contains more Calcium +27.8%
Contains more Iron +383.9%
Contains more Magnesium +60%
Contains more Phosphorus +172.9%
Contains more Zinc +177.3%
Contains more Copper +285.7%
Contains more Manganese +134.7%
Contains more Selenium +2950%

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 C +∞%
Contains more Vitamin B1 +1866.7%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B6 +57.5%
Contains more Vitamin B12 +371.4%
Contains more Vitamin K +81.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 74% 30% 62% 32% 44% 0% 42% 27%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1866.7%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B6 +57.5%
Contains more Vitamin B12 +371.4%
Contains more Vitamin K +81.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +44.9%
Contains more Protein +735.2%
Contains more Fats +187.2%
Contains more Carbs +47.1%
Contains more Other +29.4%
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
14% 8% 22% 55%
Protein: 13.78 g
Fats: 8.1 g
Carbs: 21.55 g
Water: 54.94 g
Other: 1.63 g
Contains more Water +44.9%
Contains more Protein +735.2%
Contains more Fats +187.2%
Contains more Carbs +47.1%
Contains more Other +29.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +305.7%
Contains more Polyunsaturated fat +130%
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
21% 38% 40%
Saturated Fat: 1.618 g
Monounsaturated Fat: 2.921 g
Polyunsaturated fat: 3.086 g
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +305.7%
Contains more Polyunsaturated fat +130%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Starch +33.1%
Contains more Glucose +335%
Contains more Fructose +470%
Contains more Maltose +∞%
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
88% 5% 6%
Starch: 16.1 g
Sucrose: 0 g
Glucose: 0.87 g
Fructose: 1.14 g
Lactose: 0 g
Maltose: 0.15 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +33.1%
Contains more Glucose +335%
Contains more Fructose +470%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Wendy's chicken sandwich
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Wendy's chicken sandwich Opinion
Net carbs 13.35g 20.25g Wendy's chicken sandwich
Protein 1.65g 13.78g Wendy's chicken sandwich
Fats 2.82g 8.1g Wendy's chicken sandwich
Carbs 14.65g 21.55g Wendy's chicken sandwich
Calories 89kcal 214kcal Wendy's chicken sandwich
Starch 12.1g 16.1g Wendy's chicken sandwich
Fructose 0.2g 1.14g Wendy's chicken sandwich
Sugar 0.5g Wendy's chicken sandwich
Fiber 1.3g 1.3g
Calcium 18mg 23mg Wendy's chicken sandwich
Iron 0.31mg 1.5mg Wendy's chicken sandwich
Magnesium 15mg 24mg Wendy's chicken sandwich
Phosphorus 59mg 161mg Wendy's chicken sandwich
Potassium 286mg 228mg Mashed potato
Sodium 306mg 401mg Mashed potato
Zinc 0.22mg 0.61mg Wendy's chicken sandwich
Copper 0.035mg 0.135mg Wendy's chicken sandwich
Manganese 0.098mg 0.23mg Wendy's chicken sandwich
Selenium 0.8µg 24.4µg Wendy's chicken sandwich
Vitamin A 185IU Mashed potato
Vitamin A RAE 43µg Mashed potato
Vitamin E 0.42mg Mashed potato
Vitamin C 0mg 0.3mg Wendy's chicken sandwich
Vitamin B1 0.015mg 0.295mg Wendy's chicken sandwich
Vitamin B2 0.015mg 0.13mg Wendy's chicken sandwich
Vitamin B3 1.08mg 3.3mg Wendy's chicken sandwich
Vitamin B5 0.526mg Wendy's chicken sandwich
Vitamin B6 0.12mg 0.189mg Wendy's chicken sandwich
Folate 9µg Mashed potato
Vitamin B12 0.07µg 0.33µg Wendy's chicken sandwich
Vitamin K 5.9µg 10.7µg Wendy's chicken sandwich
Tryptophan 0.15mg Wendy's chicken sandwich
Threonine 0.5mg Wendy's chicken sandwich
Isoleucine 0.54mg Wendy's chicken sandwich
Leucine 0.93mg Wendy's chicken sandwich
Lysine 0.83mg Wendy's chicken sandwich
Methionine 0.29mg Wendy's chicken sandwich
Phenylalanine 0.51mg Wendy's chicken sandwich
Valine 0.59mg Wendy's chicken sandwich
Histidine 0.38mg Wendy's chicken sandwich
Cholesterol 0mg 31mg Mashed potato
Trans Fat 0.105g 0.514g Mashed potato
Saturated Fat 0.577g 1.618g Mashed potato
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 2.921g Wendy's chicken sandwich
Polyunsaturated fat 1.342g 3.086g Wendy's chicken sandwich
Omega-6 - Eicosadienoic acid 0.001g 0g Mashed potato
Omega-6 - Linoleic acid 1.146g 2.705g Wendy's chicken sandwich
Omega-3 - ALA 0.174g 0.233g Wendy's chicken sandwich
Omega-6 - Arachidonic acid 0.017g Wendy's chicken sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Wendy's chicken sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Mashed potato
26%
Wendy's chicken sandwich
Minerals Daily Need Coverage Score
15%
Mashed potato
45%
Wendy's chicken sandwich

Comparison summary

Which food is lower in Sugar?
Wendy's chicken sandwich
Wendy's chicken sandwich is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Wendy's chicken sandwich
Wendy's chicken sandwich is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Wendy's chicken sandwich
Wendy's chicken sandwich is relatively richer in minerals
Which food is richer in vitamins?
Wendy's chicken sandwich
Wendy's chicken sandwich is relatively richer in vitamins
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 95mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 1.041g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wendy's chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170723/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.