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Chicken teriyaki subway vs. Wendy's hamburger — In-Depth Nutrition Comparison

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How are chicken teriyaki subway and wendy's hamburgers different?

  • Chicken teriyaki subway is higher in vitamin B6, vitamin B3, calcium, vitamin B5, and phosphorus; however, wendy's hamburgers are richer in vitamin B12, zinc, iron, and copper.
  • Daily need coverage for vitamin B12 for wendy's hamburgers is 56% higher.
  • Chicken teriyaki subway contains 4 times more calcium than wendy's hamburgers. While chicken teriyaki subway contains 142mg of calcium, wendy's hamburgers contain only 34mg.
  • Chicken teriyaki subway has less saturated fat.

SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce and WENDY'S, CLASSIC SINGLE Hamburger, no cheese are the varieties used in this article.

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Chicken teriyaki subway vs Wendy's hamburger 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 13% 10% 17% 102% 46% 67% 44% 52% 24% 99%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +317.6%
Contains more PotassiumPotassium +46.2%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -22.8%
Contains more ManganeseManganese +50.8%
Contains more IronIron +79.6%
Contains more CopperCopper +95.8%
Contains more ZincZinc +285.9%
Contains more SeleniumSelenium +18.2%

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 1.7% 0% 0% 0% 69% 47% 60% 20% 26% 181% 23% 0% 0%
Contains more Vitamin CVitamin C +120%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +57%
Contains more Vitamin B5Vitamin B5 +94.9%
Contains more Vitamin B6Vitamin B6 +147.4%
Contains more FolateFolate +∞%
Contains more Vitamin B12Vitamin B12 +1218.2%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.275mg
~equal in Vitamin B2 ~0.205mg
~equal in Choline ~mg

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
13% 11% 17% 58%
Protein: 12.63 g
Fats: 10.6 g
Carbs: 16.82 g
Water: 58.41 g
Other: 1.54 g
Contains more CarbsCarbs +34%
Contains more OtherOther +15.6%
Contains more ProteinProtein +15.8%
Contains more FatsFats +347.3%
~equal in Water ~58.41g

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
40% 44% 17%
Saturated fat: Sat. Fat 3.689 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.55 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +535%
Contains more Poly. FatPolyunsaturated fat +86.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
69% 4% 11% 12% 3%
Starch: 13.77 g
Sucrose: 0.79 g
Glucose: 2.23 g
Fructose: 2.39 g
Lactose: 0 g
Maltose: 0.65 g
Galactose: 0 g
81% 8% 9%
Starch: 11.52 g
Sucrose: 0 g
Glucose: 1.14 g
Fructose: 1.32 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Contains more StarchStarch +19.5%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +95.6%
Contains more FructoseFructose +81.1%
Contains more MaltoseMaltose +195.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken teriyaki subway Wendy's hamburger
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chicken teriyaki subway Wendy's hamburger DV% diff.
Vitamin B12 0.11µg 1.45µg 56%
Zinc 0.64mg 2.47mg 17%
Iron 1.52mg 2.73mg 15%
Folate 58µg 15%
Saturated fat 0.505g 3.689g 14%
Vitamin B6 0.282mg 0.114mg 13%
Fats 2.37g 10.6g 13%
Calcium 142mg 34mg 11%
Vitamin B3 5.063mg 3.225mg 11%
Monounsaturated fat 0.642g 4.077g 9%
Vitamin K 9µg 8%
Copper 0.071mg 0.139mg 8%
Vitamin B5 0.655mg 0.336mg 6%
Polyunsaturated fat 0.831g 1.55g 5%
Phosphorus 139mg 103mg 5%
Selenium 15.4µg 18.2µg 5%
Cholesterol 22mg 35mg 4%
Manganese 0.282mg 0.187mg 4%
Sodium 305mg 395mg 4%
Protein 10.91g 12.63g 3%
Calories 155kcal 213kcal 3%
Vitamin E 0.38mg 3%
Potassium 285mg 195mg 3%
Carbs 22.54g 16.82g 2%
Fructose 2.39g 1.32g 1%
Vitamin B2 0.213mg 0.205mg 1%
Starch 13.77g 11.52g 1%
Magnesium 23mg 18mg 1%
Vitamin C 1.1mg 0.5mg 1%
Net carbs 21.34g 15.52g N/A
Sugar 6.06g N/A
Fiber 1.2g 1.3g 0%
Vitamin A 3µg 0%
Vitamin B1 0.273mg 0.275mg 0%
Trans fat 0.012g N/A
Tryptophan 0.133mg 0%
Threonine 0.459mg 0%
Isoleucine 0.459mg 0%
Leucine 0.827mg 0%
Lysine 0.769mg 0%
Methionine 0.24mg 0%
Phenylalanine 0.461mg 0%
Valine 0.524mg 0%
Histidine 0.301mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.061g N/A
Omega-3 - DPA 0.003g 0g 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 0g N/A
Omega-6 - Linoleic acid 0.717g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken teriyaki subway Wendy's hamburger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
30%
Chicken teriyaki subway
33%
Wendy's hamburger
Minerals Daily Need Coverage Score
40%
Chicken teriyaki subway
48%
Wendy's hamburger

Comparison summary

Which food is lower in Sugar?
Wendy's hamburger
Wendy's hamburger is lower in Sugar (difference - 6.06g)
Which food is lower in Cholesterol?
Chicken teriyaki subway
Chicken teriyaki subway is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Chicken teriyaki subway
Chicken teriyaki subway contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Chicken teriyaki subway
Chicken teriyaki subway is lower in Saturated fat (difference - 3.184g)
Which food is richer in vitamins?
Chicken teriyaki subway
Chicken teriyaki subway is relatively richer in vitamins
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.

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. Wendy's hamburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170722/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.