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  6. Chicken teriyaki subway vs. Greek Tzatziki

Chicken teriyaki subway vs. Greek Tzatziki — In-Depth Nutrition Comparison

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Summary of differences between Chicken teriyaki subway and Greek Tzatziki

  • Chicken teriyaki subway has more Vitamin B6, Vitamin B3, Phosphorus, Folate, and Vitamin B1, while Greek Tzatziki has more Fiber, and Vitamin B12.
  • Greek Tzatziki covers your daily need of Fiber 19% more than Chicken teriyaki subway.
  • Chicken teriyaki subway contains 5 times more Vitamin B6 than Greek Tzatziki. While Chicken teriyaki subway contains 0.282mg of Vitamin B6, Greek Tzatziki contains only 0.06mg.
  • The amount of Saturated Fat in Chicken teriyaki subway is lower.

These are the specific foods used in this comparison SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce and KASHI Pizza, Greek Tzatziki, single serve, frozen, unprepared.

Infographic

Chicken teriyaki subway vs Greek Tzatziki 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.
Chicken teriyaki subway
Chicken teriyaki subway
10
:
0
Greek Tzatziki
Greek Tzatziki
Contains more Calcium +22.4%
Contains more Iron +16.9%
Contains more Phosphorus +63.5%
Contains more Potassium +54.1%
Contains more Zinc +28%
Equal in Sodium - 322
Chicken teriyaki subway
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 57% 17% 60% 26% 40% 18% 24% 37% 85%
Greek Tzatziki
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 49% 0% 37% 17% 43% 14% 0% 0% 0%
Contains more Calcium +22.4%
Contains more Iron +16.9%
Contains more Phosphorus +63.5%
Contains more Potassium +54.1%
Contains more Zinc +28%
Equal in Sodium - 322

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.
Chicken teriyaki subway
Chicken teriyaki subway
9
:
1
Greek Tzatziki
Greek Tzatziki
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +36.5%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B6 +370%
Contains more Folate +107.1%
Contains more Vitamin B12 +172.7%
Equal in Vitamin B2 - 0.2
Chicken teriyaki subway
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 8% 0% 4% 69% 50% 95% 40% 66% 44% 14% 0%
Greek Tzatziki
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 50% 47% 51% 0% 14% 22% 38% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +36.5%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B6 +370%
Contains more Folate +107.1%
Contains more Vitamin B12 +172.7%
Equal in Vitamin B2 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken teriyaki subway
Chicken teriyaki subway
1
:
4
Greek Tzatziki
Greek Tzatziki
Contains more Water +34.8%
Contains more Fats +178.5%
Contains more Carbs +31.8%
Contains more Other +253.9%
Equal in Protein - 11.1
Chicken teriyaki subway
11% 2% 23% 62% 2%
Protein: 10.91 g
Fats: 2.37 g
Carbs: 22.54 g
Water: 62.4 g
Other: 1.78 g
Greek Tzatziki
11% 7% 30% 46% 6%
Protein: 11.1 g
Fats: 6.6 g
Carbs: 29.7 g
Water: 46.3 g
Other: 6.3 g
Contains more Water +34.8%
Contains more Fats +178.5%
Contains more Carbs +31.8%
Contains more Other +253.9%
Equal in Protein - 11.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken teriyaki subway
Chicken teriyaki subway
1
:
2
Greek Tzatziki
Greek Tzatziki
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +164.8%
Contains more Polyunsaturated fat +32.4%
Chicken teriyaki subway
26% 32% 42%
Saturated Fat: 0.505 g
Monounsaturated Fat: 0.642 g
Polyunsaturated fat: 0.831 g
Greek Tzatziki
45% 33% 22%
Saturated Fat: 2.3 g
Monounsaturated Fat: 1.7 g
Polyunsaturated fat: 1.1 g
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +164.8%
Contains more Polyunsaturated fat +32.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken teriyaki subway Greek Tzatziki
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chicken teriyaki subway Greek Tzatziki Opinion
Net carbs 21.34g 23.8g Greek Tzatziki
Protein 10.91g 11.1g Greek Tzatziki
Fats 2.37g 6.6g Greek Tzatziki
Carbs 22.54g 29.7g Greek Tzatziki
Calories 155kcal 203kcal Greek Tzatziki
Starch 13.77g Chicken teriyaki subway
Fructose 2.39g Chicken teriyaki subway
Sugar 6.06g 2.7g Greek Tzatziki
Fiber 1.2g 5.9g Greek Tzatziki
Calcium 142mg 116mg Chicken teriyaki subway
Iron 1.52mg 1.3mg Chicken teriyaki subway
Magnesium 23mg Chicken teriyaki subway
Phosphorus 139mg 85mg Chicken teriyaki subway
Potassium 285mg 185mg Chicken teriyaki subway
Sodium 305mg 322mg Chicken teriyaki subway
Zinc 0.64mg 0.5mg Chicken teriyaki subway
Copper 0.071mg Chicken teriyaki subway
Manganese 0.282mg Chicken teriyaki subway
Selenium 15.4µg Chicken teriyaki subway
Vitamin A 56IU 0IU Chicken teriyaki subway
Vitamin A RAE 3µg Chicken teriyaki subway
Vitamin E 0.38mg Chicken teriyaki subway
Vitamin C 1.1mg 0mg Chicken teriyaki subway
Vitamin B1 0.273mg 0.2mg Chicken teriyaki subway
Vitamin B2 0.213mg 0.2mg Chicken teriyaki subway
Vitamin B3 5.063mg 2.7mg Chicken teriyaki subway
Vitamin B5 0.655mg Chicken teriyaki subway
Vitamin B6 0.282mg 0.06mg Chicken teriyaki subway
Folate 58µg 28µg Chicken teriyaki subway
Vitamin B12 0.11µg 0.3µg Greek Tzatziki
Cholesterol 22mg 10mg Greek Tzatziki
Trans Fat 0.012g 0g Greek Tzatziki
Saturated Fat 0.505g 2.3g Chicken teriyaki subway
Omega-3 - DHA 0.001g Chicken teriyaki subway
Omega-3 - EPA 0.001g Chicken teriyaki subway
Omega-3 - DPA 0.003g Chicken teriyaki subway
Monounsaturated Fat 0.642g 1.7g Greek Tzatziki
Polyunsaturated fat 0.831g 1.1g Greek Tzatziki
Omega-6 - Eicosadienoic acid 0.003g Chicken teriyaki subway
Omega-6 - Linoleic acid 0.717g Chicken teriyaki subway
Omega-6 - Gamma-linoleic acid 0.002g Chicken teriyaki subway
Omega-3 - ALA 0.061g Chicken teriyaki subway
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Chicken teriyaki subway

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken teriyaki subway Greek Tzatziki
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
32%
Chicken teriyaki subway
18%
Greek Tzatziki
Minerals Daily Need Coverage Score
40%
Chicken teriyaki subway
19%
Greek Tzatziki

Comparison summary

Which food is lower in Sugar?
Greek Tzatziki
Greek Tzatziki is lower in Sugar (difference - 3.36g)
Which food is lower in Cholesterol?
Greek Tzatziki
Greek Tzatziki is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Chicken teriyaki subway
Chicken teriyaki subway contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Chicken teriyaki subway
Chicken teriyaki subway is lower in Saturated Fat (difference - 1.795g)
Which food is richer in minerals?
Chicken teriyaki subway
Chicken teriyaki subway is relatively richer in minerals
Which food is richer in vitamins?
Chicken teriyaki subway
Chicken teriyaki subway is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicken teriyaki subway - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170705/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.