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  6. Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato vs. Mashed potato

Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato and mashed potato

  • Mashed potato has less selenium, vitamin B1, protein, vitamin B3, iron, vitamin B2, folate, calcium, phosphorus, and zinc.
  • Fast foods, submarine sandwich, turkey, roast beef, and ham on white bread with lettuce and tomato's daily need coverage for selenium is 29% more.
  • Fast foods, submarine sandwich, turkey, roast beef, and ham on white bread with lettuce and tomato has 18 times more vitamin B1 than mashed potato. Fast foods, submarine sandwich, turkey, roast beef, and ham on white bread with lettuce and tomato has 0.277mg of vitamin B1, while mashed potato has 0.015mg.

The food varieties used in the comparison are Fast foods, submarine sandwich, turkey, roast beef, and ham on white bread with lettuce and tomato and Fast foods, potato, mashed.

Infographic

Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato vs Mashed potato infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 46% 23% 72% 27% 32% 56% 45% 36% 92%
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 +46.7%
Contains more CalciumCalcium +750%
Contains more IronIron +522.6%
Contains more CopperCopper +131.4%
Contains more ZincZinc +436.4%
Contains more PhosphorusPhosphorus +122%
Contains more ManganeseManganese +183.7%
Contains more SeleniumSelenium +2000%
Contains less SodiumSodium -12.1%
~equal in Potassium ~286mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.7% 1.5% 0.67% 4.8% 69% 55% 85% 27% 51% 25% 12% 49%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 14% 8.4% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1746.7%
Contains more Vitamin B2Vitamin B2 +1500%
Contains more Vitamin B3Vitamin B3 +317.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +85%
Contains more Vitamin B12Vitamin B12 +185.7%
Contains more FolateFolate +622.2%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin KVitamin K +25.5%

All nutrients comparison - raw data values

Nutrient Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato Mashed potato DV% diff.
Selenium 16.8µg 0.8µg 29%
Vitamin B1 0.277mg 0.015mg 22%
Vitamin B3 4.507mg 1.08mg 21%
Iron 1.93mg 0.31mg 20%
Protein 10.66g 1.65g 18%
Vitamin B2 0.24mg 0.015mg 17%
Calcium 153mg 18mg 14%
Folate 65µg 9µg 14%
Phosphorus 131mg 59mg 10%
Zinc 1.18mg 0.22mg 9%
Vitamin B5 0.445mg 9%
Manganese 0.278mg 0.098mg 8%
Vitamin B6 0.222mg 0.12mg 8%
Omega-3 (ALA) 0.067g 0.174g 7%
Cholesterol 16mg 0mg 5%
Copper 0.081mg 0.035mg 5%
Vitamin A 2µg 43µg 5%
Vitamin B12 0.2µg 0.07µg 5%
Calories 146kcal 89kcal 3%
Choline 29.4mg 13.4mg 3%
Polyunsaturated fat 0.844g 1.342g 3%
Carbs 20.36g 14.65g 2%
Magnesium 22mg 15mg 2%
Sodium 348mg 306mg 2%
Omega-6 (Linoleic acid) 0.734g 1.146g 2%
Fats 2.42g 2.82g 1%
Vitamin C 0.8mg 0mg 1%
Vitamin D* 4 IU 0 IU 1%
Vitamin D 0.1µg 0µg 1%
Potassium 265mg 286mg 1%
Starch 15.5g 12.1g 1%
Vitamin E 0.24mg 0.42mg 1%
Vitamin K 4.7µg 5.9µg 1%
Fructose 1.26g 0.2g 1%
Protein per 100 calories 7.3g 1.9g N/A
Calories per 10 g protein 137kcal 539kcal N/A
Weight per 100 calories 68g 112g N/A
Unsaturated / Saturated Fat ratio 2.6 3.6 N/A
Net carbs 18.96g 13.35g N/A
Sugar 3.19g 0.5g N/A
Fiber 1.4g 1.3g 0%
Trans fat 0.031g 0.105g N/A
Saturated fat 0.57g 0.577g 0%
Monounsaturated fat 0.615g 0.72g 0%
Omega-3 (EPA) 0.001g 0.001g N/A
Omega-3 (DHA) 0.001g 0g N/A
Omega-3 (DPA) 0.003g 0.001g N/A
Omega-6 (Gamma-linolenic acid) 0.002g 0g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.004g 0g N/A
Omega-6 (Eicosadienoic acid) 0.003g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 20% 65% 2%
Protein: 10.66 g
Fats: 2.42 g
Carbs: 20.36 g
Water: 64.7 g
Other: 1.86 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 +546.1%
Contains more CarbsCarbs +39%
Contains more FatsFats +16.5%
Contains more WaterWater +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 30% 42%
Saturated fat: Sat. Fat 0.57 g
Monounsaturated fat: Mono. Fat 0.615 g
Polyunsaturated fat: Poly. Fat 0.844 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 +17.1%
Contains more Poly. FatPolyunsaturated fat +59%
~equal in Saturated fat ~0.577g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 7% 7% 3%
Starch: 15.5 g
Sucrose: 0 g
Glucose: 1.32 g
Fructose: 1.26 g
Lactose: 0 g
Maltose: 0.61 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 +28.1%
Contains more GlucoseGlucose +560%
Contains more FructoseFructose +530%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170308/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.