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  6. Club sandwich vs. Black gram

Club sandwich vs. Black gram — In-Depth Nutrition Comparison

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The main differences between club sandwich and black gram

  • Club sandwich has more selenium and vitamin B3; however, black gram has more copper, iron, fiber, magnesium, folate, phosphorus, and potassium.
  • Daily need coverage for copper for black gram is 99% higher.
  • Black gram has 17 times less sodium than club sandwich. Club sandwich has 630mg of sodium, while black gram has 38mg.

Food types used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Mungo beans, mature seeds, raw.

Infographic

Club sandwich vs Black gram 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more SeleniumSelenium +202.4%
Contains more MagnesiumMagnesium +734.4%
Contains more CalciumCalcium +45.3%
Contains more PotassiumPotassium +335%
Contains more IronIron +452.6%
Contains more CopperCopper +1002.2%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +76.3%
Contains less SodiumSodium -94%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +285.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +58.7%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more FolateFolate +596.8%
~equal in Vitamin B5 ~0.906mg
~equal in Vitamin B6 ~0.281mg

All nutrients comparison - raw data values

Nutrient Club sandwich Black gram DV% diff.
Copper 0.089mg 0.981mg 99%
Iron 1.37mg 7.57mg 78%
Fiber 1.2g 18.3g 68%
Manganese 1.527mg 66%
Magnesium 32mg 267mg 56%
Folate 31µg 216µg 46%
Selenium 24.8µg 8.2µg 30%
Sodium 630mg 38mg 26%
Vitamin B3 5.575mg 1.447mg 26%
Phosphorus 215mg 379mg 23%
Potassium 226mg 983mg 22%
Vitamin B12 0.47µg 0µg 20%
Zinc 1.34mg 3.35mg 18%
Protein 17.19g 25.21g 16%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.114g 14%
Carbs 19.87g 58.99g 13%
Fats 8.05g 1.64g 10%
Choline 47.8mg 9%
Vitamin B1 0.172mg 0.273mg 8%
Vitamin K 8.7µg 7%
Monounsaturated fat 2.949g 0.085g 7%
Calories 220kcal 341kcal 6%
Polyunsaturated fat 1.88g 1.071g 5%
Vitamin B2 0.186mg 0.254mg 5%
Vitamin C 4.4mg 0mg 5%
Vitamin E 0.61mg 4%
Vitamin A 35µg 1µg 4%
Calcium 95mg 138mg 4%
Vitamin B5 0.826mg 0.906mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B6 0.296mg 0.281mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 40.69g N/A
Sugar 4.68g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +390.9%
Contains more WaterWater +386.3%
Contains more ProteinProtein +46.7%
Contains more CarbsCarbs +196.9%
Contains more OtherOther +41.8%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +3369.4%
Contains more Poly. FatPolyunsaturated fat +75.5%
Contains less Sat. FatSaturated fat -96.3%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.