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Club sandwich vs. Apple — In-Depth Nutrition Comparison

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The main differences between club sandwich and apples

  • Apples contain less selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, iron, and vitamin B5 than club sandwich.
  • Daily need coverage for selenium for club sandwich is 45% higher.
  • Apples are lower in cholesterol.

Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Apples, raw, with skin.

Infographic

Club sandwich vs Apple infographic
Infographic link

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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Apple
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +1483.3%
Contains more PotassiumPotassium +111.2%
Contains more IronIron +1041.7%
Contains more CopperCopper +229.6%
Contains more ZincZinc +3250%
Contains more PhosphorusPhosphorus +1854.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.8%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Apple
Apple
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% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +238.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +911.8%
Contains more Vitamin B2Vitamin B2 +615.4%
Contains more Vitamin B3Vitamin B3 +6026.4%
Contains more Vitamin B5Vitamin B5 +1254.1%
Contains more Vitamin B6Vitamin B6 +622%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +295.5%
Contains more FolateFolate +933.3%
Contains more CholineCholine +1305.9%
~equal in Vitamin C ~4.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +6511.5%
Contains more FatsFats +4635.3%
Contains more CarbsCarbs +43.9%
Contains more OtherOther +1085%
Contains more WaterWater +62.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +42028.6%
Contains more Poly. FatPolyunsaturated fat +3586.3%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Apple
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Club sandwich Apple DV% diff.
Selenium 24.8µg 0µg 45%
Protein 17.19g 0.26g 34%
Vitamin B3 5.575mg 0.091mg 34%
Phosphorus 215mg 11mg 29%
Sodium 630mg 1mg 27%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.041mg 20%
Iron 1.37mg 0.12mg 16%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.826mg 0.061mg 15%
Saturated fat 3.109g 0.028g 14%
Vitamin B1 0.172mg 0.017mg 13%
Zinc 1.34mg 0.04mg 12%
Vitamin B2 0.186mg 0.026mg 12%
Fats 8.05g 0.17g 12%
Polyunsaturated fat 1.88g 0.051g 12%
Calcium 95mg 6mg 9%
Choline 47.8mg 3.4mg 8%
Calories 220kcal 52kcal 8%
Fructose 5.9g 7%
Copper 0.089mg 0.027mg 7%
Folate 31µg 3µg 7%
Monounsaturated fat 2.949g 0.007g 7%
Magnesium 32mg 5mg 6%
Fiber 1.2g 2.4g 5%
Vitamin K 8.7µg 2.2µg 5%
Vitamin A 35µg 3µg 4%
Potassium 226mg 107mg 4%
Vitamin E 0.61mg 0.18mg 3%
Manganese 0.035mg 2%
Carbs 19.87g 13.81g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Vitamin C 4.4mg 4.6mg 0%
Net carbs 18.67g 11.41g N/A
Sugar 4.68g 10.39g N/A
Starch 0.05g 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
37%
Club sandwich
4%
Apple
Minerals Daily Need Coverage Score
50%
Club sandwich
4%
Apple

Comparison summary

Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 5.71g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 36)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Apple
Apple is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 629mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 3.081g)

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.