Avocado vs. Club sandwich — In-Depth Nutrition Comparison
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How are avocadoes and club sandwich different?
- Avocadoes are richer in fiber, folate, vitamin B5, and copper, while club sandwich is higher in selenium, vitamin B3, phosphorus, and vitamin B12.
- Club sandwich covers your daily need for selenium, 44% more than avocadoes.
- Avocadoes contain 6 times more fiber than club sandwich. Avocadoes contain 6.7g of fiber, while club sandwich contains 1.2g.
- Avocadoes are lower in sodium.
Avocados, raw, all commercial varieties and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.
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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.
| Contains more PotassiumPotassium | +114.6% |
| Contains more CopperCopper | +113.5% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more CalciumCalcium | +691.7% |
| Contains more IronIron | +149.1% |
| Contains more ZincZinc | +109.4% |
| Contains more PhosphorusPhosphorus | +313.5% |
| Contains more SeleniumSelenium | +6100% |
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 CVitamin C | +127.3% |
| Contains more Vitamin EVitamin E | +239.3% |
| Contains more Vitamin B5Vitamin B5 | +68.2% |
| Contains more Vitamin KVitamin K | +141.4% |
| Contains more FolateFolate | +161.3% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +156.7% |
| Contains more Vitamin B2Vitamin B2 | +43.1% |
| Contains more Vitamin B3Vitamin B3 | +220.8% |
| Contains more Vitamin B6Vitamin B6 | +15.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +236.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.4µg | 24.8µg | 44% |
| Protein | 2g | 17.19g | 30% |
| Sodium | 7mg | 630mg | 27% |
| Vitamin B3 | 1.738mg | 5.575mg | 24% |
| Phosphorus | 52mg | 215mg | 23% |
| Fiber | 6.7g | 1.2g | 22% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Monounsaturated fat | 9.799g | 2.949g | 17% |
| Cholesterol | 0mg | 46mg | 15% |
| Folate | 81µg | 31µg | 13% |
| Vitamin B5 | 1.389mg | 0.826mg | 11% |
| Copper | 0.19mg | 0.089mg | 11% |
| Iron | 0.55mg | 1.37mg | 10% |
| Vitamin K | 21µg | 8.7µg | 10% |
| Fats | 14.66g | 8.05g | 10% |
| Vitamin E | 2.07mg | 0.61mg | 10% |
| Vitamin B1 | 0.067mg | 0.172mg | 9% |
| Potassium | 485mg | 226mg | 8% |
| Calcium | 12mg | 95mg | 8% |
| Choline | 14.2mg | 47.8mg | 6% |
| Manganese | 0.142mg | 6% | |
| Zinc | 0.64mg | 1.34mg | 6% |
| Vitamin C | 10mg | 4.4mg | 6% |
| Carbs | 8.53g | 19.87g | 4% |
| Vitamin B2 | 0.13mg | 0.186mg | 4% |
| Saturated fat | 2.126g | 3.109g | 4% |
| Vitamin B6 | 0.257mg | 0.296mg | 3% |
| Calories | 160kcal | 220kcal | 3% |
| Vitamin A | 7µg | 35µg | 3% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Magnesium | 29mg | 32mg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 1.83g | 18.67g | N/A |
| Sugar | 0.66g | 4.68g | N/A |
| Starch | 0.11g | 0% | |
| Trans fat | 0g | 0.071g | N/A |
| Polyunsaturated fat | 1.816g | 1.88g | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-3 - DPA | 0g | 0.004g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +82.1% |
| Contains more WaterWater | +39.4% |
| Contains more ProteinProtein | +759.5% |
| Contains more CarbsCarbs | +132.9% |
| Contains more OtherOther | +50% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -31.6% |
| Contains more Mono. FatMonounsaturated fat | +232.3% |
~equal in
Polyunsaturated fat
~1.88g
