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.
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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 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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
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
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
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
