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Chicken teriyaki subway vs. Greek Tzatziki — In-Depth Nutrition Comparison

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Summary of differences between chicken teriyaki subway and greek Tzatziki

  • Chicken teriyaki subway has more vitamin B6, vitamin B3, phosphorus, folate, and vitamin B1, while greek Tzatziki has more fiber and vitamin B12.
  • Greek Tzatziki covers your daily need for fiber, 19% more than chicken teriyaki subway.
  • Chicken teriyaki subway contains 5 times more vitamin B6 than greek Tzatziki. While chicken teriyaki subway contains 0.282mg of vitamin B6, greek Tzatziki contains only 0.06mg.
  • The amount of saturated fat in chicken teriyaki subway is lower.

These are the specific foods used in this comparison SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce and KASHI Pizza, Greek Tzatziki, single serve, frozen, unprepared.

Infographic

Chicken teriyaki subway vs Greek Tzatziki 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 0% 35% 16% 49% 0% 14% 36% 42% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +22.4%
Contains more PotassiumPotassium +54.1%
Contains more IronIron +16.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +63.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~322mg

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 0% 0% 0% 0% 50% 46% 51% 0% 14% 38% 0% 21% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +370%
Contains more FolateFolate +107.1%
Contains more Vitamin B12Vitamin B12 +172.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.2mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chicken teriyaki subway Greek Tzatziki DV% diff.
Selenium 15.4µg 28%
Fiber 1.2g 5.9g 19%
Vitamin B6 0.282mg 0.06mg 17%
Vitamin B3 5.063mg 2.7mg 15%
Vitamin B5 0.655mg 13%
Manganese 0.282mg 12%
Vitamin B12 0.11µg 0.3µg 8%
Phosphorus 139mg 85mg 8%
Folate 58µg 28µg 8%
Copper 0.071mg 8%
Saturated fat 0.505g 2.3g 8%
Fats 2.37g 6.6g 7%
Starch 13.77g 6%
Vitamin B1 0.273mg 0.2mg 6%
Magnesium 23mg 5%
Cholesterol 22mg 10mg 4%
Iron 1.52mg 1.3mg 3%
Potassium 285mg 185mg 3%
Calcium 142mg 116mg 3%
Monounsaturated fat 0.642g 1.7g 3%
Vitamin E 0.38mg 3%
Fructose 2.39g 3%
Polyunsaturated fat 0.831g 1.1g 2%
Calories 155kcal 203kcal 2%
Carbs 22.54g 29.7g 2%
Vitamin B2 0.213mg 0.2mg 1%
Zinc 0.64mg 0.5mg 1%
Vitamin C 1.1mg 0mg 1%
Sodium 305mg 322mg 1%
Protein 10.91g 11.1g 0%
Net carbs 21.34g 23.8g N/A
Sugar 6.06g 2.7g N/A
Vitamin A 3µg 0%
Trans fat 0.012g 0g N/A
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.061g N/A
Omega-3 - DPA 0.003g 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
11% 7% 30% 46% 6%
Protein: 11.1 g
Fats: 6.6 g
Carbs: 29.7 g
Water: 46.3 g
Other: 6.3 g
Contains more WaterWater +34.8%
Contains more FatsFats +178.5%
Contains more CarbsCarbs +31.8%
Contains more OtherOther +253.9%
~equal in Protein ~11.1g

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
45% 33% 22%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.1 g
Contains less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +164.8%
Contains more Poly. FatPolyunsaturated fat +32.4%

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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

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.