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  6. Potato vs. Club sandwich

Potato vs. Club sandwich — In-Depth Nutrition Comparison

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Summary of differences between potatoes and club sandwich

  • Potatoes have more vitamin C, while club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, vitamin B2, and vitamin B5.
  • Club sandwich covers your daily need for selenium, 44% more than potatoes.
  • Potatoes contain 4 times more vitamin C than club sandwich. While potatoes contain 19.7mg of vitamin C, club sandwich contains only 4.4mg.
  • The amount of sodium in potatoes is lower.

These are the specific foods used in this comparison Potatoes, flesh and skin, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

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.
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +88.1%
Contains more CopperCopper +23.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +691.7%
Contains more IronIron +69.1%
Contains more ZincZinc +346.7%
Contains more PhosphorusPhosphorus +277.2%
Contains more SeleniumSelenium +6100%

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.
Potato
Potato
1
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 CVitamin C +347.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +112.3%
Contains more Vitamin B2Vitamin B2 +481.3%
Contains more Vitamin B3Vitamin B3 +425.4%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +335%
Contains more FolateFolate +106.7%
Contains more CholineCholine +295%
~equal in Vitamin B6 ~0.296mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +50.9%
Contains more ProteinProtein +738.5%
Contains more FatsFats +8844.4%
Contains more CarbsCarbs +13.6%
Contains more OtherOther +111.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.2%
Contains more Mono. FatMonounsaturated fat +147350%
Contains more Poly. FatPolyunsaturated fat +4376.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Potato Club sandwich DV% diff.
Selenium 0.4µg 24.8µg 44%
Protein 2.05g 17.19g 30%
Vitamin B3 1.061mg 5.575mg 28%
Sodium 6mg 630mg 27%
Phosphorus 57mg 215mg 23%
Vitamin B12 0µg 0.47µg 20%
Vitamin C 19.7mg 4.4mg 17%
Cholesterol 0mg 46mg 15%
Saturated fat 0.025g 3.109g 14%
Vitamin B2 0.032mg 0.186mg 12%
Polyunsaturated fat 0.042g 1.88g 12%
Fats 0.09g 8.05g 12%
Vitamin B5 0.295mg 0.826mg 11%
Zinc 0.3mg 1.34mg 9%
Manganese 0.2mg 9%
Vitamin B1 0.081mg 0.172mg 8%
Calcium 12mg 95mg 8%
Monounsaturated fat 0.002g 2.949g 7%
Calories 77kcal 220kcal 7%
Iron 0.81mg 1.37mg 7%
Starch 15.29g 6%
Potassium 425mg 226mg 6%
Choline 12.1mg 47.8mg 6%
Vitamin K 2µg 8.7µg 6%
Vitamin A 0µg 35µg 4%
Folate 15µg 31µg 4%
Fiber 2.1g 1.2g 4%
Vitamin E 0.01mg 0.61mg 4%
Copper 0.11mg 0.089mg 2%
Magnesium 23mg 32mg 2%
Carbs 17.49g 19.87g 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 15.39g 18.67g N/A
Sugar 0.82g 4.68g N/A
Vitamin B6 0.298mg 0.296mg 0%
Trans fat 0g 0.071g N/A
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
37%
Club sandwich
Minerals Daily Need Coverage Score
19%
Potato
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.86g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 624mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 3.084g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 86)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.2)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.