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

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Summary of differences between wendy's chicken sandwich and mashed potato

  • 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 for selenium, 43% more than mashed potato.

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

Infographic

Wendy's chicken sandwich vs Mashed potato infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 6.9% 20% 56% 45% 17% 69% 52% 30% 133%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +27.8%
Contains more IronIron +383.9%
Contains more CopperCopper +285.7%
Contains more ZincZinc +177.3%
Contains more PhosphorusPhosphorus +172.9%
Contains more ManganeseManganese +134.7%
Contains more SeleniumSelenium +2950%
Contains more PotassiumPotassium +25.4%
Contains less SodiumSodium -23.7%

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 1% 0% 0% 0% 74% 30% 62% 32% 44% 41% 27% 0% 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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1866.7%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +205.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more Vitamin B12Vitamin B12 +371.4%
Contains more Vitamin KVitamin K +81.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wendy's chicken sandwich Mashed potato DV% diff.
Selenium 24.4µg 0.8µg 43%
Protein 13.78g 1.65g 24%
Vitamin B1 0.295mg 0.015mg 23%
Phosphorus 161mg 59mg 15%
Iron 1.5mg 0.31mg 15%
Vitamin B3 3.3mg 1.08mg 14%
Polyunsaturated fat 3.086g 1.342g 12%
Vitamin B5 0.526mg 11%
Vitamin B12 0.33µg 0.07µg 11%
Copper 0.135mg 0.035mg 11%
Cholesterol 31mg 0mg 10%
Vitamin B2 0.13mg 0.015mg 9%
Fats 8.1g 2.82g 8%
Monounsaturated fat 2.921g 0.72g 6%
Manganese 0.23mg 0.098mg 6%
Calories 214kcal 89kcal 6%
Saturated fat 1.618g 0.577g 5%
Vitamin A 43µg 5%
Vitamin B6 0.189mg 0.12mg 5%
Zinc 0.61mg 0.22mg 4%
Vitamin K 10.7µg 5.9µg 4%
Sodium 401mg 306mg 4%
Vitamin E 0.42mg 3%
Starch 16.1g 12.1g 2%
Potassium 228mg 286mg 2%
Magnesium 24mg 15mg 2%
Carbs 21.55g 14.65g 2%
Folate 9µg 2%
Choline 13.4mg 2%
Fructose 1.14g 0.2g 1%
Calcium 23mg 18mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 20.25g 13.35g N/A
Sugar 0.5g N/A
Fiber 1.3g 1.3g 0%
Trans fat 0.514g 0.105g N/A
Tryptophan 0.15mg 0%
Threonine 0.5mg 0%
Isoleucine 0.54mg 0%
Leucine 0.93mg 0%
Lysine 0.83mg 0%
Methionine 0.29mg 0%
Phenylalanine 0.51mg 0%
Valine 0.59mg 0%
Histidine 0.38mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.233g 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Arachidonic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 2.705g 1.146g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 38% 40%
Saturated fat: Sat. Fat 1.618 g
Monounsaturated fat: Mono. Fat 2.921 g
Polyunsaturated fat: Poly. Fat 3.086 g
22% 27% 51%
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 +305.7%
Contains more Poly. FatPolyunsaturated fat +130%
Contains less Sat. FatSaturated fat -64.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +33.1%
Contains more GlucoseGlucose +335%
Contains more FructoseFructose +470%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Wendy's chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170723/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.