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, and Zinc.
- 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.
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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
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Calcium
+49.5%
Contains
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Iron
+10.9%
Contains
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Potassium
+26.1%
Contains
less
Sodium
-51.6%
Contains
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Magnesium
+39.1%
Contains
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Phosphorus
+54.7%
Contains
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Zinc
+109.4%
Contains
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Copper
+25.4%
Contains
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Selenium
+61%
Equal in Iron - 1.37
Contains
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Calcium
+49.5%
Contains
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Iron
+10.9%
Contains
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Potassium
+26.1%
Contains
less
Sodium
-51.6%
Contains
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Magnesium
+39.1%
Contains
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Phosphorus
+54.7%
Contains
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Zinc
+109.4%
Contains
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Copper
+25.4%
Contains
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Selenium
+61%
Equal in Iron - 1.37
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
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Vitamin B1
+58.7%
Contains
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Vitamin B2
+14.5%
Contains
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Folate
+87.1%
Contains
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Vitamin A
+541.1%
Contains
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Vitamin E
+60.5%
Contains
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Vitamin C
+300%
Contains
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Vitamin B3
+10.1%
Contains
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Vitamin B5
+26.1%
Contains
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Vitamin B12
+327.3%
Equal in Vitamin B6 - 0.296
Contains
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Vitamin B1
+58.7%
Contains
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Vitamin B2
+14.5%
Contains
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Folate
+87.1%
Contains
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Vitamin A
+541.1%
Contains
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Vitamin E
+60.5%
Contains
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Vitamin C
+300%
Contains
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Vitamin B3
+10.1%
Contains
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Vitamin B5
+26.1%
Contains
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Vitamin B12
+327.3%
Equal in Vitamin B6 - 0.296
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+13.4%
Contains
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Water
+18.8%
Contains
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Protein
+57.6%
Contains
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Fats
+239.7%
Contains
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Other
+33.1%
Protein:
10.91 g
Fats:
2.37 g
Carbs:
22.54 g
Water:
62.4 g
Other:
1.78 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Contains
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Carbs
+13.4%
Contains
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Water
+18.8%
Contains
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Protein
+57.6%
Contains
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Fats
+239.7%
Contains
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Other
+33.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-83.8%
Contains
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Monounsaturated Fat
+359.3%
Contains
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Polyunsaturated fat
+126.2%
Saturated Fat:
0.505 g
Monounsaturated Fat:
0.642 g
Polyunsaturated fat:
0.831 g
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Contains
less
Saturated Fat
-83.8%
Contains
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Monounsaturated Fat
+359.3%
Contains
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Polyunsaturated fat
+126.2%
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 Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 21.34g | 18.67g |
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| Protein | 10.91g | 17.19g |
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| Fats | 2.37g | 8.05g |
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| Carbs | 22.54g | 19.87g |
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| Calories | 155kcal | 220kcal |
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| Starch | 13.77g |
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| Fructose | 2.39g |
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| Sugar | 6.06g | 4.68g |
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| Fiber | 1.2g | 1.2g | |
| Calcium | 142mg | 95mg |
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| Iron | 1.52mg | 1.37mg |
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| Magnesium | 23mg | 32mg |
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| Phosphorus | 139mg | 215mg |
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| Potassium | 285mg | 226mg |
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| Sodium | 305mg | 630mg |
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| Zinc | 0.64mg | 1.34mg |
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| Copper | 0.071mg | 0.089mg |
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| Manganese | 0.282mg |
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| Selenium | 15.4µg | 24.8µg |
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| Vitamin A | 56IU | 359IU |
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| Vitamin A RAE | 3µg | 35µg |
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| Vitamin E | 0.38mg | 0.61mg |
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| Vitamin D | 5IU |
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| Vitamin D | 0.1µg |
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| Vitamin C | 1.1mg | 4.4mg |
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| Vitamin B1 | 0.273mg | 0.172mg |
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| Vitamin B2 | 0.213mg | 0.186mg |
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| Vitamin B3 | 5.063mg | 5.575mg |
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| Vitamin B5 | 0.655mg | 0.826mg |
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| Vitamin B6 | 0.282mg | 0.296mg |
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| Folate | 58µg | 31µg |
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| Vitamin B12 | 0.11µg | 0.47µg |
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| Vitamin K | 8.7µg |
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| Cholesterol | 22mg | 46mg |
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| Trans Fat | 0.012g | 0.071g |
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| Saturated Fat | 0.505g | 3.109g |
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| Omega-3 - DHA | 0.001g | 0.007g |
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| Omega-3 - EPA | 0.001g | 0.004g |
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| Omega-3 - DPA | 0.003g | 0.004g |
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| Monounsaturated Fat | 0.642g | 2.949g |
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| Polyunsaturated fat | 0.831g | 1.88g |
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| Omega-6 - Eicosadienoic acid | 0.003g |
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| Omega-6 - Linoleic acid | 0.717g |
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| Omega-6 - Gamma-linoleic acid | 0.002g |
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| Omega-3 - ALA | 0.061g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
39%
Minerals Daily Need Coverage Score
40%
50%
Comparison summary
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 1.38g)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food contains less Sodium?
Chicken teriyaki subway contains less Sodium (difference - 325mg)
Which food is lower in Cholesterol?
Chicken teriyaki subway is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Chicken teriyaki subway is lower in Saturated Fat (difference - 2.604g)
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.