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Club sandwich vs. Brussels sprouts — In-Depth Nutrition Comparison

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How are club sandwich and Brussels sprouts different?

  • Club sandwich is higher in selenium, vitamin B3, phosphorus, and vitamin B12; however, Brussels sprouts are richer in vitamin K, vitamin C, and fiber.
  • Daily need coverage for vitamin K for Brussels sprouts is 140% higher.
  • Brussels sprouts have less cholesterol.

Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Brussels sprouts, raw are the varieties used in this article.

Infographic

Club sandwich vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +126.2%
Contains more CopperCopper +27.1%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +211.6%
Contains more SeleniumSelenium +1450%
Contains more PotassiumPotassium +72.1%
Contains less SodiumSodium -96%
~equal in Iron ~1.4mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.7%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +648.3%
Contains more Vitamin B5Vitamin B5 +167.3%
Contains more Vitamin B6Vitamin B6 +35.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +150.3%
Contains more Vitamin CVitamin C +1831.8%
Contains more Vitamin EVitamin E +44.3%
Contains more Vitamin KVitamin K +1934.5%
Contains more FolateFolate +96.8%
~equal in Vitamin A ~38µg

All nutrients comparison - raw data values

Nutrient Club sandwich Brussels sprouts DV% diff.
Polyunsaturated fat 1.88g 153g 1007%
Vitamin K 8.7µg 177µg 140%
Vitamin C 4.4mg 85mg 90%
Selenium 24.8µg 1.6µg 42%
Vitamin B3 5.575mg 0.745mg 30%
Protein 17.19g 3.38g 28%
Sodium 630mg 25mg 26%
Phosphorus 215mg 69mg 21%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Manganese 0.337mg 15%
Saturated fat 3.109g 0.062g 14%
Fats 8.05g 0.3g 12%
Vitamin B5 0.826mg 0.309mg 10%
Fiber 1.2g 3.8g 10%
Calories 220kcal 43kcal 9%
Folate 31µg 61µg 8%
Zinc 1.34mg 0.42mg 8%
Monounsaturated fat 2.949g 0.023g 7%
Vitamin B2 0.186mg 0.09mg 7%
Vitamin B6 0.296mg 0.219mg 6%
Choline 47.8mg 19.1mg 5%
Potassium 226mg 389mg 5%
Calcium 95mg 42mg 5%
Carbs 19.87g 8.95g 4%
Vitamin B1 0.172mg 0.139mg 3%
Copper 0.089mg 0.07mg 2%
Vitamin E 0.61mg 0.88mg 2%
Magnesium 32mg 23mg 2%
Fructose 0.93g 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 5.15g N/A
Iron 1.37mg 1.4mg 0%
Sugar 4.68g 2.2g N/A
Vitamin A 35µg 38µg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +408.6%
Contains more FatsFats +2583.3%
Contains more CarbsCarbs +122%
Contains more OtherOther +73%
Contains more WaterWater +63.7%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +12721.7%
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +8038.3%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.