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Club sandwich vs. Avocado — In-Depth Nutrition Comparison

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How are club sandwich and avocadoes different?

  • Club sandwich is richer in selenium, vitamin B3, phosphorus, and vitamin B12, while avocadoes are higher in fiber, folate, vitamin B5, and copper.
  • Club sandwich covers your daily need for selenium, 44% more than avocadoes.
  • Avocadoes are lower in cholesterol.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Club sandwich vs Avocado 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +691.7%
Contains more IronIron +149.1%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +313.5%
Contains more SeleniumSelenium +6100%
Contains more PotassiumPotassium +114.6%
Contains more CopperCopper +113.5%
Contains less SodiumSodium -98.9%
~equal in Magnesium ~29mg

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%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +156.7%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B3Vitamin B3 +220.8%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +236.6%
Contains more Vitamin CVitamin C +127.3%
Contains more Vitamin EVitamin E +239.3%
Contains more Vitamin B5Vitamin B5 +68.2%
Contains more Vitamin KVitamin K +141.4%
Contains more FolateFolate +161.3%

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +759.5%
Contains more CarbsCarbs +132.9%
Contains more OtherOther +50%
Contains more FatsFats +82.1%
Contains more WaterWater +39.4%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -31.6%
Contains more Mono. FatMonounsaturated fat +232.3%
~equal in Polyunsaturated fat ~1.816g

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 Avocado
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Avocado DV% diff.
Selenium 24.8µg 0.4µg 44%
Protein 17.19g 2g 30%
Sodium 630mg 7mg 27%
Vitamin B3 5.575mg 1.738mg 24%
Phosphorus 215mg 52mg 23%
Fiber 1.2g 6.7g 22%
Vitamin B12 0.47µg 0µg 20%
Monounsaturated fat 2.949g 9.799g 17%
Cholesterol 46mg 0mg 15%
Folate 31µg 81µg 13%
Vitamin B5 0.826mg 1.389mg 11%
Copper 0.089mg 0.19mg 11%
Iron 1.37mg 0.55mg 10%
Vitamin K 8.7µg 21µg 10%
Fats 8.05g 14.66g 10%
Vitamin E 0.61mg 2.07mg 10%
Vitamin B1 0.172mg 0.067mg 9%
Potassium 226mg 485mg 8%
Calcium 95mg 12mg 8%
Choline 47.8mg 14.2mg 6%
Manganese 0.142mg 6%
Zinc 1.34mg 0.64mg 6%
Vitamin C 4.4mg 10mg 6%
Carbs 19.87g 8.53g 4%
Vitamin B2 0.186mg 0.13mg 4%
Saturated fat 3.109g 2.126g 4%
Vitamin B6 0.296mg 0.257mg 3%
Calories 220kcal 160kcal 3%
Vitamin A 35µg 7µg 3%
Vitamin D 0.1µg 0µg 1%
Magnesium 32mg 29mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 1.83g N/A
Sugar 4.68g 0.66g N/A
Starch 0.11g 0%
Trans fat 0.071g 0g N/A
Polyunsaturated fat 1.88g 1.816g 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Avocado
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
32%
Avocado
Minerals Daily Need Coverage Score
50%
Club sandwich
21%
Avocado

Comparison summary

Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 40)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.8)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 623mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 0.983g)
Which food is richer in vitamins?
?
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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.