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Club sandwich vs. Rapini — In-Depth Nutrition Comparison

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What are the differences between club sandwich and rapini?

  • Club sandwich is higher in selenium, vitamin B3, phosphorus, and vitamin B12, yet rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini's daily need coverage for vitamin K is 179% more.
  • The amount of cholesterol in rapini is lower.

We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Broccoli raab, raw types in this article.

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Club sandwich vs Rapini 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%
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +15.3%
Contains more CopperCopper +111.9%
Contains more ZincZinc +74%
Contains more PhosphorusPhosphorus +194.5%
Contains more SeleniumSelenium +2380%
Contains more CalciumCalcium +13.7%
Contains more IronIron +56.2%
Contains less SodiumSodium -94.8%

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%
Rapini
5
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.2%
Contains more Vitamin B3Vitamin B3 +356.6%
Contains more Vitamin B5Vitamin B5 +156.5%
Contains more Vitamin B6Vitamin B6 +73.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161.2%
Contains more Vitamin CVitamin C +359.1%
Contains more Vitamin AVitamin A +274.3%
Contains more Vitamin EVitamin E +165.6%
Contains more Vitamin KVitamin K +2474.7%
Contains more FolateFolate +167.7%
~equal in Vitamin B1 ~0.162mg

All nutrients comparison - raw data values

Nutrient Club sandwich Rapini DV% diff.
Vitamin K 8.7µg 224µg 179%
Selenium 24.8µg 1µg 43%
Protein 17.19g 3.17g 28%
Vitamin B3 5.575mg 1.221mg 27%
Sodium 630mg 33mg 26%
Phosphorus 215mg 73mg 20%
Vitamin B12 0.47µg 0µg 20%
Vitamin C 4.4mg 20.2mg 18%
Manganese 0.395mg 17%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.05g 14%
Folate 31µg 83µg 13%
Fats 8.05g 0.49g 12%
Polyunsaturated fat 1.88g 0.13g 12%
Vitamin A 35µg 131µg 11%
Vitamin B6 0.296mg 0.171mg 10%
Calories 220kcal 22kcal 10%
Vitamin B5 0.826mg 0.322mg 10%
Iron 1.37mg 2.14mg 10%
Vitamin E 0.61mg 1.62mg 7%
Monounsaturated fat 2.949g 0.026g 7%
Carbs 19.87g 2.85g 6%
Fiber 1.2g 2.7g 6%
Zinc 1.34mg 0.77mg 5%
Copper 0.089mg 0.042mg 5%
Choline 47.8mg 18.3mg 5%
Vitamin B2 0.186mg 0.129mg 4%
Magnesium 32mg 22mg 2%
Vitamin B1 0.172mg 0.162mg 1%
Vitamin D 0.1µg 0µg 1%
Potassium 226mg 196mg 1%
Calcium 95mg 108mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 0.15g N/A
Sugar 4.68g 0.38g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 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

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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +442.3%
Contains more FatsFats +1542.9%
Contains more CarbsCarbs +597.2%
Contains more OtherOther +152.1%
Contains more WaterWater +76.2%

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +11242.3%
Contains more Poly. FatPolyunsaturated fat +1346.2%
Contains less Sat. FatSaturated fat -98.4%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.