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  6. Club sandwich vs. Bulgur dry

Club sandwich vs. Bulgur dry — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and bulgur dry

  • Club sandwich has more selenium and vitamin B12, while bulgur dry has more fiber, magnesium, copper, iron, and phosphorus.
  • Bulgur dry covers your daily need for fiber, 45% more than club sandwich.
  • The amount of cholesterol in bulgur dry is lower.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Bulgur, dry.

Infographic

Club sandwich vs Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +171.4%
Contains more SeleniumSelenium +978.3%
Contains more MagnesiumMagnesium +412.5%
Contains more PotassiumPotassium +81.4%
Contains more IronIron +79.6%
Contains more CopperCopper +276.4%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +39.5%
Contains less SodiumSodium -97.3%

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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +916.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +357.9%
Contains more FolateFolate +14.8%
Contains more CholineCholine +70.1%
Contains more Vitamin B1Vitamin B1 +34.9%
Contains more Vitamin B5Vitamin B5 +26.5%
Contains more Vitamin B6Vitamin B6 +15.5%
~equal in Vitamin B3 ~5.114mg

All nutrients comparison - raw data values

Nutrient Club sandwich Bulgur dry DV% diff.
Manganese 3.048mg 133%
Fiber 1.2g 12.5g 45%
Selenium 24.8µg 2.3µg 41%
Magnesium 32mg 164mg 31%
Sodium 630mg 17mg 27%
Copper 0.089mg 0.335mg 27%
Vitamin B12 0.47µg 0µg 20%
Carbs 19.87g 75.87g 19%
Cholesterol 46mg 0mg 15%
Iron 1.37mg 2.46mg 14%
Saturated fat 3.109g 0.232g 13%
Phosphorus 215mg 300mg 12%
Fats 8.05g 1.33g 10%
Protein 17.19g 12.29g 10%
Polyunsaturated fat 1.88g 0.541g 9%
Monounsaturated fat 2.949g 0.173g 7%
Calories 220kcal 342kcal 6%
Calcium 95mg 35mg 6%
Vitamin K 8.7µg 1.9µg 6%
Vitamin B1 0.172mg 0.232mg 5%
Vitamin B2 0.186mg 0.115mg 5%
Zinc 1.34mg 1.93mg 5%
Vitamin C 4.4mg 0mg 5%
Potassium 226mg 410mg 5%
Vitamin A 35µg 0µg 4%
Vitamin B5 0.826mg 1.045mg 4%
Vitamin B6 0.296mg 0.342mg 4%
Vitamin E 0.61mg 0.06mg 4%
Choline 47.8mg 28.1mg 4%
Vitamin B3 5.575mg 5.114mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Folate 31µg 27µg 1%
Net carbs 18.67g 63.37g N/A
Sugar 4.68g 0.41g N/A
Trans fat 0.071g N/A
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +39.9%
Contains more FatsFats +505.3%
Contains more WaterWater +483.6%
Contains more OtherOther +57%
Contains more CarbsCarbs +281.8%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +1604.6%
Contains more Poly. FatPolyunsaturated fat +247.5%
Contains less Sat. FatSaturated fat -92.5%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.