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  6. Club sandwich vs. Canola oil

Club sandwich vs. Canola oil — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and canola oil

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, and iron, while canola oil has more vitamin E and vitamin K.
  • Canola oil covers your daily need for vitamin E, 112% more than club sandwich.
  • The amount of sodium in canola oil 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 Oil, canola.

Infographic

Club sandwich vs Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +23800%
Contains more Vitamin EVitamin E +2762.3%
Contains more Vitamin KVitamin K +719.5%

All nutrients comparison - raw data values

Nutrient Club sandwich Canola oil DV% diff.
Polyunsaturated fat 1.88g 28.142g 175%
Monounsaturated fat 2.949g 63.276g 151%
Fats 8.05g 100g 141%
Vitamin E 0.61mg 17.46mg 112%
Vitamin K 8.7µg 71.3µg 52%
Selenium 24.8µg 0µg 45%
Vitamin B3 5.575mg 0mg 35%
Protein 17.19g 0g 34%
Calories 220kcal 884kcal 33%
Phosphorus 215mg 0mg 31%
Sodium 630mg 0mg 27%
Vitamin B6 0.296mg 0mg 23%
Vitamin B12 0.47µg 0µg 20%
Saturated fat 3.109g 7.365g 19%
Iron 1.37mg 0mg 17%
Vitamin B5 0.826mg 0mg 17%
Cholesterol 46mg 0mg 15%
Vitamin B2 0.186mg 0mg 14%
Vitamin B1 0.172mg 0mg 14%
Zinc 1.34mg 0mg 12%
Copper 0.089mg 0mg 10%
Calcium 95mg 0mg 10%
Choline 47.8mg 0.2mg 9%
Magnesium 32mg 0mg 8%
Folate 31µg 0µg 8%
Potassium 226mg 0mg 7%
Carbs 19.87g 0g 7%
Fiber 1.2g 0g 5%
Vitamin C 4.4mg 0mg 5%
Vitamin A 35µg 0µg 4%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 0g N/A
Sugar 4.68g 0g N/A
Trans fat 0.071g 0.395g N/A
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 9.137g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Linoleic acid 18.64g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1142.2%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -57.8%
Contains more Mono. FatMonounsaturated fat +2045.7%
Contains more Poly. FatPolyunsaturated fat +1396.9%

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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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.