Roast beef sandwich vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between Roast beef sandwich and Mashed potato
- The amount of Vitamin B12, Selenium, Iron, Vitamin B2, Vitamin B3, Phosphorus, Zinc, and Vitamin B1 in Roast beef sandwich is higher than in Mashed potato.
- Roast beef sandwich covers your daily Vitamin B12 needs 37% more than Mashed potato.
- Mashed potato has 23 times less Selenium than Roast beef sandwich. Roast beef sandwich has 18.2µg of Selenium, while Mashed potato has 0.8µg.
- Mashed potato contains less Saturated Fat.
Specific food types used in this comparison are Fast foods, roast beef sandwich, plain and Fast foods, potato, mashed.
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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.
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more CalciumCalcium | +205.6% |
| Contains more IronIron | +751.6% |
| Contains more CopperCopper | +211.4% |
| Contains more ZincZinc | +931.8% |
| Contains more PhosphorusPhosphorus | +239% |
| Contains more ManganeseManganese | +138.8% |
| Contains more SeleniumSelenium | +2175% |
| Contains more PotassiumPotassium | +27.7% |
| Contains less SodiumSodium | -53.1% |
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 B1Vitamin B1 | +1346.7% |
| Contains more Vitamin B2Vitamin B2 | +1813.3% |
| Contains more Vitamin B3Vitamin B3 | +302.1% |
| Contains more Vitamin B6Vitamin B6 | +79.2% |
| Contains more Vitamin B12Vitamin B12 | +1271.4% |
| Contains more FolateFolate | +466.7% |
| Contains more CholineCholine | +141.8% |
| Contains more Vitamin AVitamin A | +2212.5% |
| Contains more Vitamin KVitamin K | +110.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.17 g
Fats:
10.3 g
Carbs:
22.21 g
Water:
49.91 g
Other:
2.41 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +819.4% |
| Contains more FatsFats | +265.2% |
| Contains more CarbsCarbs | +51.6% |
| Contains more OtherOther | +91.3% |
| Contains more WaterWater | +59.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.399 g
Monounsaturated Fat:
Mono. Fat
3.987 g
Polyunsaturated fat:
Poly. Fat
1.762 g
Saturated Fat:
Sat. Fat
0.577 g
Monounsaturated Fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated Fat | +453.8% |
| Contains more Poly. FatPolyunsaturated fat | +31.3% |
| Contains less Sat. FatSaturated Fat | -83% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.65 g
Sucrose:
0 g
Glucose:
1.34 g
Fructose:
1.5 g
Lactose:
0 g
Maltose:
1 g
Galactose:
0 g
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
| Contains more StarchStarch | +45.9% |
| Contains more GlucoseGlucose | +570% |
| Contains more FructoseFructose | +650% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 244kcal | 89kcal |
|
| Protein | 15.17g | 1.65g |
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| Fats | 10.3g | 2.82g |
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| Net carbs | 20.91g | 13.35g |
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| Carbs | 22.21g | 14.65g |
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| Cholesterol | 30mg | 0mg |
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| Vitamin D | 1IU | 0IU |
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| Magnesium | 23mg | 15mg |
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| Calcium | 55mg | 18mg |
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| Potassium | 224mg | 286mg |
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| Iron | 2.64mg | 0.31mg |
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| Sugar | 3.84g | 0.5g |
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| Fiber | 1.3g | 1.3g | |
| Copper | 0.109mg | 0.035mg |
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| Zinc | 2.27mg | 0.22mg |
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| Starch | 17.65g | 12.1g |
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| Phosphorus | 200mg | 59mg |
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| Sodium | 653mg | 306mg |
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| Vitamin A | 8IU | 185IU |
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| Vitamin A | 2µg | 43µg |
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| Vitamin E | 0.43mg | 0.42mg |
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| Manganese | 0.234mg | 0.098mg |
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| Selenium | 18.2µg | 0.8µg |
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| Vitamin B1 | 0.217mg | 0.015mg |
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| Vitamin B2 | 0.287mg | 0.015mg |
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| Vitamin B3 | 4.343mg | 1.08mg |
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| Vitamin B6 | 0.215mg | 0.12mg |
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| Vitamin B12 | 0.96µg | 0.07µg |
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| Vitamin K | 2.8µg | 5.9µg |
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| Folate | 51µg | 9µg |
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| Trans Fat | 0.389g | 0.105g |
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| Choline | 32.4mg | 13.4mg |
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| Saturated Fat | 3.399g | 0.577g |
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| Monounsaturated Fat | 3.987g | 0.72g |
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| Polyunsaturated fat | 1.762g | 1.342g |
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| Fructose | 1.5g | 0.2g |
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| Omega-3 - EPA | 0.005g | 0.001g |
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| Omega-3 - ALA | 0.152g | 0.174g |
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| Omega-3 - DPA | 0.008g | 0.001g |
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| Omega-6 - Gamma-linoleic acid | 0.007g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.002g | 0.001g |
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| Omega-6 - Linoleic acid | 1.465g | 1.146g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
9%
Minerals Daily Need Coverage Score
55%
15%
Comparison summary
Which food is richer in minerals?
Roast beef sandwich is relatively richer in minerals
Which food is lower in glycemic index?
Roast beef sandwich is lower in glycemic index (difference - 87)
Which food is richer in vitamins?
Roast beef sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 347mg)
Which food is lower in Saturated Fat?
Mashed potato is lower in Saturated Fat (difference - 2.822g)
Which food is cheaper?
?
The foods are relatively equal in price ($)