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, protein, 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 sodium.
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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 Vitamin AVitamin A | +2050% |
| Contains more Vitamin KVitamin K | +110.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.96µg | 0.07µg | 37% |
| Selenium | 18.2µg | 0.8µg | 32% |
| Iron | 2.64mg | 0.31mg | 29% |
| Protein | 15.17g | 1.65g | 27% |
| Vitamin B2 | 0.287mg | 0.015mg | 21% |
| Phosphorus | 200mg | 59mg | 20% |
| Vitamin B3 | 4.343mg | 1.08mg | 20% |
| Zinc | 2.27mg | 0.22mg | 19% |
| Vitamin B1 | 0.217mg | 0.015mg | 17% |
| Sodium | 653mg | 306mg | 15% |
| Saturated fat | 3.399g | 0.577g | 13% |
| Fats | 10.3g | 2.82g | 12% |
| Folate | 51µg | 9µg | 11% |
| Cholesterol | 30mg | 0mg | 10% |
| Calories | 244kcal | 89kcal | 8% |
| Copper | 0.109mg | 0.035mg | 8% |
| Monounsaturated fat | 3.987g | 0.72g | 8% |
| Vitamin B6 | 0.215mg | 0.12mg | 7% |
| Manganese | 0.234mg | 0.098mg | 6% |
| Vitamin A | 2µg | 43µg | 5% |
| Calcium | 55mg | 18mg | 4% |
| Carbs | 22.21g | 14.65g | 3% |
| Vitamin K | 2.8µg | 5.9µg | 3% |
| Choline | 32.4mg | 13.4mg | 3% |
| Polyunsaturated fat | 1.762g | 1.342g | 3% |
| Magnesium | 23mg | 15mg | 2% |
| Potassium | 224mg | 286mg | 2% |
| Starch | 17.65g | 12.1g | 2% |
| Fructose | 1.5g | 0.2g | 2% |
| Omega-6 (Linoleic acid) | 1.465g | 1.146g | 2% |
| Omega-3 (ALA) | 0.152g | 0.174g | 1% |
| Protein per 100 calories | 6.2g | 1.9g | N/A |
| Calories per 10 g protein | 161kcal | 539kcal | N/A |
| Weight per 100 calories | 41g | 112g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 3.6 | N/A |
| Net carbs | 20.91g | 13.35g | N/A |
| Vitamin D* | 1 IU | 0 IU | 0% |
| Sugar | 3.84g | 0.5g | N/A |
| Fiber | 1.3g | 1.3g | 0% |
| Vitamin E | 0.43mg | 0.42mg | 0% |
| Trans fat | 0.389g | 0.105g | N/A |
| Omega-3 (EPA) | 0.005g | 0.001g | N/A |
| Omega-3 (DPA) | 0.008g | 0.001g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.007g | 0g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.01g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.002g | 0.001g | N/A |
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 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
