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Chicken teriyaki subway vs. Club sandwich — In-Depth Nutrition Comparison

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Differences between chicken teriyaki subway and club sandwich

  • Chicken teriyaki subway is higher in vitamin B1 and folate; however, club sandwich is richer in selenium, vitamin B12, phosphorus, zinc, and vitamin A.
  • Club sandwich's daily need coverage for selenium is 17% higher.
  • Chicken teriyaki subway has 2 times more folate than club sandwich. While chicken teriyaki subway has 58µg of folate, club sandwich has only 31µg.
  • Chicken teriyaki subway has less sodium.

The food types used in this comparison are SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Chicken teriyaki subway vs Club sandwich infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 25% 57% 24% 17% 60% 40% 37% 84%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more CalciumCalcium +49.5%
Contains more PotassiumPotassium +26.1%
Contains less SodiumSodium -51.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +39.1%
Contains more CopperCopper +25.4%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +54.7%
Contains more SeleniumSelenium +61%
~equal in Iron ~1.37mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.7% 1% 7.6% 0% 68% 49% 95% 39% 65% 14% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +58.7%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more FolateFolate +87.1%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +60.5%
Contains more Vitamin B3Vitamin B3 +10.1%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin B12Vitamin B12 +327.3%
~equal in Vitamin B6 ~0.296mg

All nutrients comparison - raw data values

Nutrient Chicken teriyaki subway Club sandwich DV% diff.
Selenium 15.4µg 24.8µg 17%
Vitamin B12 0.11µg 0.47µg 15%
Sodium 305mg 630mg 14%
Protein 10.91g 17.19g 13%
Saturated fat 0.505g 3.109g 12%
Manganese 0.282mg 12%
Phosphorus 139mg 215mg 11%
Fats 2.37g 8.05g 9%
Choline 47.8mg 9%
Cholesterol 22mg 46mg 8%
Vitamin B1 0.273mg 0.172mg 8%
Folate 58µg 31µg 7%
Vitamin K 8.7µg 7%
Polyunsaturated fat 0.831g 1.88g 7%
Monounsaturated fat 0.642g 2.949g 6%
Zinc 0.64mg 1.34mg 6%
Starch 13.77g 6%
Calcium 142mg 95mg 5%
Vitamin C 1.1mg 4.4mg 4%
Vitamin A 3µg 35µg 4%
Fructose 2.39g 3%
Vitamin B3 5.063mg 5.575mg 3%
Vitamin B5 0.655mg 0.826mg 3%
Calories 155kcal 220kcal 3%
Potassium 285mg 226mg 2%
Vitamin E 0.38mg 0.61mg 2%
Copper 0.071mg 0.089mg 2%
Vitamin B2 0.213mg 0.186mg 2%
Magnesium 23mg 32mg 2%
Iron 1.52mg 1.37mg 2%
Vitamin D 0.1µg 1%
Carbs 22.54g 19.87g 1%
Vitamin D 5IU 1%
Vitamin B6 0.282mg 0.296mg 1%
Net carbs 21.34g 18.67g N/A
Sugar 6.06g 4.68g N/A
Fiber 1.2g 1.2g 0%
Trans fat 0.012g 0.071g N/A
Omega-3 - EPA 0.001g 0.004g N/A
Omega-3 - DHA 0.001g 0.007g N/A
Omega-3 - ALA 0.061g N/A
Omega-3 - DPA 0.003g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 0.717g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +13.4%
Contains more WaterWater +18.8%
Contains more ProteinProtein +57.6%
Contains more FatsFats +239.7%
Contains more OtherOther +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.505 g
Monounsaturated fat: Mono. Fat 0.642 g
Polyunsaturated fat: Poly. Fat 0.831 g
39% 37% 24%
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 -83.8%
Contains more Mono. FatMonounsaturated fat +359.3%
Contains more Poly. FatPolyunsaturated fat +126.2%

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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
  2. 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.