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  6. Club sandwich vs. Beefsteak raw

Club sandwich vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on the differences between club sandwich and beefsteak raw

  • Club sandwich has more calcium, vitamin B1, vitamin A, and folate; however, beefsteak raw is higher in vitamin B12, zinc, vitamin B6, and iron.
  • Beefsteak raw covers your daily vitamin B12 needs 92% more than club sandwich.
  • Beefsteak raw contains 60 times less vitamin A than club sandwich. Club sandwich contains 359IU of vitamin A, while beefsteak raw contains 6IU.
  • Beefsteak raw has less sodium.

Food varieties used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Club sandwich vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +1800%
Contains more CopperCopper +12.7%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +46%
Contains more ZincZinc +295.5%
Contains less SodiumSodium -91.3%
Contains more SeleniumSelenium +12.5%
~equal in Phosphorus ~220mg
~equal in Manganese ~mg

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +129.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +480%
Contains more FolateFolate +933.3%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +83.4%
Contains more Vitamin B12Vitamin B12 +472.3%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B2 ~0.182mg
~equal in Vitamin B3 ~5.048mg

All nutrients comparison - raw data values

Nutrient Club sandwich Beefsteak raw DV% diff.
Vitamin B12 0.47µg 2.69µg 93%
Zinc 1.34mg 5.3mg 36%
Sodium 630mg 55mg 25%
Vitamin B6 0.296mg 0.543mg 19%
Vitamin B5 0.826mg 17%
Polyunsaturated fat 1.88g 0.189g 11%
Choline 47.8mg 9%
Calcium 95mg 5mg 9%
Iron 1.37mg 2mg 8%
Vitamin B1 0.172mg 0.075mg 8%
Protein 17.19g 21.38g 8%
Folate 31µg 3µg 7%
Cholesterol 46mg 67mg 7%
Carbs 19.87g 0g 7%
Vitamin K 8.7µg 1.5µg 6%
Saturated fat 3.109g 1.875g 6%
Selenium 24.8µg 27.9µg 6%
Fiber 1.2g 0g 5%
Vitamin C 4.4mg 0mg 5%
Potassium 226mg 375mg 4%
Vitamin A 35µg 2µg 4%
Vitamin E 0.61mg 4%
Fats 8.05g 5.36g 4%
Calories 220kcal 134kcal 4%
Vitamin B3 5.575mg 5.048mg 3%
Magnesium 32mg 25mg 2%
Phosphorus 215mg 220mg 1%
Copper 0.089mg 0.079mg 1%
Monounsaturated fat 2.949g 2.354g 1%
Net carbs 18.67g 0g N/A
Vitamin D 5IU 3IU 0%
Sugar 4.68g 0g N/A
Vitamin D 0.1µg 0.1µg 0%
Vitamin B2 0.186mg 0.182mg 0%
Trans fat 0.071g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +50.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +618.2%
Contains more ProteinProtein +24.4%
Contains more WaterWater +38.9%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +25.3%
Contains more Poly. FatPolyunsaturated fat +894.7%
Contains less Sat. FatSaturated fat -39.7%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.