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  6. Club sandwich vs. Carrot

Club sandwich vs. Carrot — In-Depth Nutrition Comparison

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A recap on differences between club sandwich and carrots

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, iron, and vitamin B6; however, carrots are higher in vitamin A.
  • Carrots cover your daily vitamin A needs 327% more than club sandwich.
  • Carrots have less cholesterol.

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

Infographic

Club sandwich vs Carrot 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%
Carrot
Carrot
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +187.9%
Contains more IronIron +356.7%
Contains more CopperCopper +97.8%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +514.3%
Contains more SeleniumSelenium +24700%
Contains more PotassiumPotassium +41.6%
Contains less SodiumSodium -89%

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%
Carrot
Carrot
3
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +160.6%
Contains more Vitamin B2Vitamin B2 +220.7%
Contains more Vitamin B3Vitamin B3 +467.1%
Contains more Vitamin B5Vitamin B5 +202.6%
Contains more Vitamin B6Vitamin B6 +114.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +63.2%
Contains more CholineCholine +443.2%
Contains more Vitamin CVitamin C +34.1%
Contains more Vitamin AVitamin A +2285.7%
Contains more Vitamin KVitamin K +51.7%
~equal in Vitamin E ~0.66mg

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
Carrot
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +1748.4%
Contains more FatsFats +3254.2%
Contains more CarbsCarbs +107.4%
Contains more OtherOther +146.9%
Contains more WaterWater +68.1%

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
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +20964.3%
Contains more Poly. FatPolyunsaturated fat +1506.8%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Carrot
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Club sandwich Carrot DV% diff.
Vitamin A 35µg 835µg 89%
Selenium 24.8µg 0.1µg 45%
Protein 17.19g 0.93g 33%
Vitamin B3 5.575mg 0.983mg 29%
Phosphorus 215mg 35mg 26%
Sodium 630mg 69mg 24%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.037g 14%
Iron 1.37mg 0.3mg 13%
Fats 8.05g 0.24g 12%
Polyunsaturated fat 1.88g 0.117g 12%
Vitamin B6 0.296mg 0.138mg 12%
Vitamin B5 0.826mg 0.273mg 11%
Vitamin B2 0.186mg 0.058mg 10%
Zinc 1.34mg 0.24mg 10%
Vitamin B1 0.172mg 0.066mg 9%
Calories 220kcal 41kcal 9%
Monounsaturated fat 2.949g 0.014g 7%
Choline 47.8mg 8.8mg 7%
Manganese 0.143mg 6%
Fiber 1.2g 2.8g 6%
Calcium 95mg 33mg 6%
Copper 0.089mg 0.045mg 5%
Magnesium 32mg 12mg 5%
Vitamin K 8.7µg 13.2µg 4%
Potassium 226mg 320mg 3%
Carbs 19.87g 9.58g 3%
Folate 31µg 19µg 3%
Vitamin C 4.4mg 5.9mg 2%
Starch 1.43g 1%
Fructose 0.55g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 6.78g N/A
Sugar 4.68g 4.74g N/A
Vitamin E 0.61mg 0.66mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.191mg 0%
Isoleucine 0.077mg 0%
Leucine 0.102mg 0%
Lysine 0.101mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.061mg 0%
Valine 0.069mg 0%
Histidine 0.04mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Club sandwich
35%
Carrot
Minerals Daily Need Coverage Score
50%
Club sandwich
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 0.06g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 39)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Carrot
Carrot is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 561mg)
Which food is lower in Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 3.072g)

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.