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Club sandwich vs. Taco salad — In-Depth Nutrition Comparison

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The main differences between Club sandwich and Taco salad

  • Taco salad contains less Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B1, and Vitamin B12 than Club sandwich.
  • Daily need coverage for Selenium from Club sandwich is 41% higher.
  • Taco salad has 4 times less Vitamin B3 than Club sandwich. Club sandwich has 5.575mg of Vitamin B3, while Taco salad has 1.24mg.
  • Taco salad is lower in Cholesterol.

Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fast foods, taco salad.

Infographic

Club sandwich vs Taco salad 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.
Contains more Iron +19.1%
Contains more Magnesium +23.1%
Contains more Phosphorus +198.6%
Contains more Selenium +1027.3%
Contains less Sodium -38.9%
Contains more Copper +27%
Equal in Calcium - 97
Equal in Potassium - 210
Equal in Zinc - 1.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 52% 23% 93% 20% 83% 37% 30% 0% 136%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 44% 19% 31% 19% 51% 38% 38% 22% 12%
Contains more Iron +19.1%
Contains more Magnesium +23.1%
Contains more Phosphorus +198.6%
Contains more Selenium +1027.3%
Contains less Sodium -38.9%
Contains more Copper +27%
Equal in Calcium - 97
Equal in Potassium - 210
Equal in Zinc - 1.36

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 A +20.9%
Contains more Vitamin C +144.4%
Contains more Vitamin B1 +244%
Contains more Vitamin B3 +349.6%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +169.1%
Contains more Vitamin B12 +46.9%
Contains more Folate +35.5%
Equal in Vitamin B2 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 3% 15% 43% 43% 105% 50% 69% 24% 59% 22%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 0% 0% 6% 13% 42% 24% 41% 26% 32% 40% 0%
Contains more Vitamin A +20.9%
Contains more Vitamin C +144.4%
Contains more Vitamin B1 +244%
Contains more Vitamin B3 +349.6%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +169.1%
Contains more Vitamin B12 +46.9%
Contains more Folate +35.5%
Equal in Vitamin B2 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +157.3%
Contains more Carbs +66.8%
Contains more Other +48.1%
Contains more Water +37.8%
Equal in Fats - 7.46
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more Protein +157.3%
Contains more Carbs +66.8%
Contains more Other +48.1%
Contains more Water +37.8%
Equal in Fats - 7.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +13.2%
Contains more Polyunsaturated fat +112.9%
39% 37% 24%
Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g
50% 38% 13%
Saturated Fat: 3.446 g
Monounsaturated Fat: 2.606 g
Polyunsaturated fat: 0.883 g
Contains more Monounsaturated Fat +13.2%
Contains more Polyunsaturated fat +112.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Taco salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Taco salad Opinion
Net carbs 18.67g 11.91g Club sandwich
Protein 17.19g 6.68g Club sandwich
Fats 8.05g 7.46g Club sandwich
Carbs 19.87g 11.91g Club sandwich
Calories 220kcal 141kcal Club sandwich
Sugar 4.68g Taco salad
Fiber 1.2g Club sandwich
Calcium 95mg 97mg Taco salad
Iron 1.37mg 1.15mg Club sandwich
Magnesium 32mg 26mg Club sandwich
Phosphorus 215mg 72mg Club sandwich
Potassium 226mg 210mg Club sandwich
Sodium 630mg 385mg Taco salad
Zinc 1.34mg 1.36mg Taco salad
Copper 0.089mg 0.113mg Taco salad
Manganese 0.167mg Taco salad
Selenium 24.8µg 2.2µg Club sandwich
Vitamin A 359IU 297IU Club sandwich
Vitamin A RAE 35µg Club sandwich
Vitamin E 0.61mg Club sandwich
Vitamin D 5IU Club sandwich
Vitamin D 0.1µg Club sandwich
Vitamin C 4.4mg 1.8mg Club sandwich
Vitamin B1 0.172mg 0.05mg Club sandwich
Vitamin B2 0.186mg 0.18mg Club sandwich
Vitamin B3 5.575mg 1.24mg Club sandwich
Vitamin B5 0.826mg 0.68mg Club sandwich
Vitamin B6 0.296mg 0.11mg Club sandwich
Folate 31µg 42µg Taco salad
Vitamin B12 0.47µg 0.32µg Club sandwich
Vitamin K 8.7µg Club sandwich
Tryptophan 0.075mg Taco salad
Threonine 0.254mg Taco salad
Isoleucine 0.311mg Taco salad
Leucine 0.549mg Taco salad
Lysine 0.486mg Taco salad
Methionine 0.145mg Taco salad
Phenylalanine 0.277mg Taco salad
Valine 0.343mg Taco salad
Histidine 0.201mg Taco salad
Cholesterol 46mg 22mg Taco salad
Trans Fat 0.071g Taco salad
Saturated Fat 3.109g 3.446g Club sandwich
Omega-3 - DHA 0.007g Club sandwich
Omega-3 - EPA 0.004g Club sandwich
Omega-3 - DPA 0.004g Club sandwich
Monounsaturated Fat 2.949g 2.606g Club sandwich
Polyunsaturated fat 1.88g 0.883g Club sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Taco salad
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
39%
Club sandwich
20%
Taco salad
Minerals Daily Need Coverage Score
50%
Club sandwich
30%
Taco salad

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Taco salad
Taco salad contains less Sodium (difference - 245mg)
Which food is lower in Cholesterol?
Taco salad
Taco salad is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Club sandwich
Club sandwich is lower in Saturated Fat (difference - 0.337g)
Which food is richer in vitamins?
Club sandwich
Club sandwich 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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.