Basil vs. Club sandwich — In-Depth Nutrition Comparison
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A recap on differences between basil and club sandwich
- Basil has more vitamin K, vitamin A, copper, and iron; however, club sandwich is higher in selenium, vitamin B3, phosphorus, and vitamin B12.
- Basil covers your daily vitamin K needs 338% more than club sandwich.
- Club sandwich contains 15 times less vitamin A than basil. Basil contains 5275IU of vitamin A, while club sandwich contains 359IU.
- Basil has less saturated fat.
Food varieties used in this article are Basil, fresh and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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 MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +86.3% |
| Contains more PotassiumPotassium | +30.5% |
| Contains more IronIron | +131.4% |
| Contains more CopperCopper | +332.6% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +65.4% |
| Contains more PhosphorusPhosphorus | +283.9% |
| Contains more SeleniumSelenium | +8166.7% |
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.
| Contains more Vitamin CVitamin C | +309.1% |
| Contains more Vitamin AVitamin A | +654.3% |
| Contains more Vitamin EVitamin E | +31.1% |
| Contains more Vitamin KVitamin K | +4667.8% |
| Contains more FolateFolate | +119.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +405.9% |
| Contains more Vitamin B2Vitamin B2 | +144.7% |
| Contains more Vitamin B3Vitamin B3 | +518.1% |
| Contains more Vitamin B5Vitamin B5 | +295.2% |
| Contains more Vitamin B6Vitamin B6 | +91% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +319.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.64 g
Carbs:
2.65 g
Water:
92.06 g
Other:
1.5 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more WaterWater | +75.3% |
| Contains more ProteinProtein | +445.7% |
| Contains more FatsFats | +1157.8% |
| Contains more CarbsCarbs | +649.8% |
| Contains more OtherOther | +58% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.389 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 | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +3251.1% |
| Contains more Poly. FatPolyunsaturated fat | +383.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 414.8µg | 8.7µg | 338% |
| Manganese | 1.148mg | 50% | |
| Selenium | 0.3µg | 24.8µg | 45% |
| Copper | 0.385mg | 0.089mg | 33% |
| Vitamin B3 | 0.902mg | 5.575mg | 29% |
| Protein | 3.15g | 17.19g | 28% |
| Sodium | 4mg | 630mg | 27% |
| Vitamin A | 264µg | 35µg | 25% |
| Phosphorus | 56mg | 215mg | 23% |
| Iron | 3.17mg | 1.37mg | 23% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Vitamin C | 18mg | 4.4mg | 15% |
| Cholesterol | 0mg | 46mg | 15% |
| Saturated fat | 0.041g | 3.109g | 14% |
| Vitamin B1 | 0.034mg | 0.172mg | 12% |
| Vitamin B5 | 0.209mg | 0.826mg | 12% |
| Vitamin B6 | 0.155mg | 0.296mg | 11% |
| Fats | 0.64g | 8.05g | 11% |
| Polyunsaturated fat | 0.389g | 1.88g | 10% |
| Calories | 23kcal | 220kcal | 10% |
| Folate | 68µg | 31µg | 9% |
| Vitamin B2 | 0.076mg | 0.186mg | 8% |
| Calcium | 177mg | 95mg | 8% |
| Magnesium | 64mg | 32mg | 8% |
| Monounsaturated fat | 0.088g | 2.949g | 7% |
| Choline | 11.4mg | 47.8mg | 7% |
| Carbs | 2.65g | 19.87g | 6% |
| Zinc | 0.81mg | 1.34mg | 5% |
| Fiber | 1.6g | 1.2g | 2% |
| Potassium | 295mg | 226mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin E | 0.8mg | 0.61mg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 1.05g | 18.67g | N/A |
| Sugar | 0.3g | 4.68g | N/A |
| Trans fat | 0g | 0.071g | N/A |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.104mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.191mg | 0% | |
| Lysine | 0.11mg | 0% | |
| Methionine | 0.036mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.127mg | 0% | |
| Histidine | 0.051mg | 0% | |
| Fructose | 0.02g | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
37%
Minerals Daily Need Coverage Score
57%
50%
Comparison summary
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 70)
Which food is cheaper?
Club sandwich is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Basil is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Basil contains less Sodium (difference - 626mg)
Which food is lower in Saturated fat?
Basil is lower in Saturated fat (difference - 3.068g)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.