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  6. Potato salad vs. Club sandwich

Potato salad vs. Club sandwich — In-Depth Nutrition Comparison

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A recap on differences between potato salad and club sandwich

  • Potato salad has less selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, vitamin B2, zinc, iron, and vitamin B1.
  • Club sandwich covers your daily selenium needs 38% more than potato salad.
  • Potato salad has less saturated fat.

Food varieties used in this article are Potato salad, home-prepared and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Potato salad 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% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 +12.4%
Contains more CopperCopper +32.6%
Contains less SodiumSodium -16%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +400%
Contains more IronIron +110.8%
Contains more ZincZinc +332.3%
Contains more PhosphorusPhosphorus +313.5%
Contains more SeleniumSelenium +504.9%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 +127.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +123.4%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +526.4%
Contains more Vitamin B5Vitamin B5 +54.7%
Contains more Vitamin B6Vitamin B6 +109.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +342.9%
~equal in Vitamin A ~35µg

All nutrients comparison - raw data values

Nutrient Potato salad Club sandwich DV% diff.
Selenium 4.1µg 24.8µg 38%
Vitamin B3 0.89mg 5.575mg 29%
Protein 2.68g 17.19g 29%
Phosphorus 52mg 215mg 23%
Vitamin B12 0µg 0.47µg 20%
Polyunsaturated fat 3.737g 1.88g 12%
Vitamin B6 0.141mg 0.296mg 12%
Vitamin B2 0.06mg 0.186mg 10%
Iron 0.65mg 1.37mg 9%
Choline 47.8mg 9%
Zinc 0.31mg 1.34mg 9%
Calcium 19mg 95mg 8%
Saturated fat 1.429g 3.109g 8%
Vitamin B1 0.077mg 0.172mg 8%
Cholesterol 68mg 46mg 7%
Vitamin K 8.7µg 7%
Folate 7µg 31µg 6%
Vitamin B5 0.534mg 0.826mg 6%
Vitamin C 10mg 4.4mg 6%
Manganese 0.101mg 4%
Calories 143kcal 220kcal 4%
Magnesium 15mg 32mg 4%
Vitamin E 0.61mg 4%
Sodium 529mg 630mg 4%
Copper 0.118mg 0.089mg 3%
Carbs 11.17g 19.87g 3%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Monounsaturated fat 2.48g 2.949g 1%
Potassium 254mg 226mg 1%
Fats 8.2g 8.05g 0%
Net carbs 9.87g 18.67g N/A
Sugar 4.68g N/A
Fiber 1.3g 1.2g 0%
Vitamin A 32µg 35µg 0%
Trans fat 0.071g N/A
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +44.7%
Contains more ProteinProtein +541.4%
Contains more CarbsCarbs +77.9%
Contains more OtherOther +21.5%
~equal in Fats ~8.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 -54%
Contains more Poly. FatPolyunsaturated fat +98.8%
Contains more Mono. FatMonounsaturated fat +18.9%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.