Club sandwich vs. Chicken teriyaki subway — In-Depth Nutrition Comparison
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Differences between club sandwich and chicken teriyaki subway
- Club sandwich is higher in selenium, vitamin B12, phosphorus, and zinc; however, chicken teriyaki subway is richer in vitamin B1 and folate.
- Club sandwich's daily need coverage for selenium is 17% higher.
- Club sandwich has 6 times more saturated fat than chicken teriyaki subway. While club sandwich has 3.109g of saturated fat, chicken teriyaki subway has only 0.505g.
The food types used in this comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce.
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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.
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more CopperCopper | +25.4% |
| Contains more ZincZinc | +109.4% |
| Contains more PhosphorusPhosphorus | +54.7% |
| Contains more SeleniumSelenium | +61% |
| Contains more CalciumCalcium | +49.5% |
| Contains more PotassiumPotassium | +26.1% |
| Contains more IronIron | +10.9% |
| Contains less SodiumSodium | -51.6% |
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.
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin AVitamin A | +1066.7% |
| Contains more Vitamin EVitamin E | +60.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +26.1% |
| Contains more Vitamin B12Vitamin B12 | +327.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +58.7% |
| Contains more Vitamin B2Vitamin B2 | +14.5% |
| Contains more FolateFolate | +87.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
10.91 g
Fats:
2.37 g
Carbs:
22.54 g
Water:
62.4 g
Other:
1.78 g
| Contains more ProteinProtein | +57.6% |
| Contains more FatsFats | +239.7% |
| Contains more OtherOther | +33.1% |
| Contains more CarbsCarbs | +13.4% |
| Contains more WaterWater | +18.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
Saturated fat:
Sat. Fat
0.505 g
Monounsaturated fat:
Mono. Fat
0.642 g
Polyunsaturated fat:
Poly. Fat
0.831 g
| Contains more Mono. FatMonounsaturated fat | +359.3% |
| Contains more Poly. FatPolyunsaturated fat | +126.2% |
| Contains less Sat. FatSaturated fat | -83.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 24.8µg | 15.4µg | 17% |
| Vitamin B12 | 0.47µg | 0.11µg | 15% |
| Sodium | 630mg | 305mg | 14% |
| Protein | 17.19g | 10.91g | 13% |
| Saturated fat | 3.109g | 0.505g | 12% |
| Manganese | 0.282mg | 12% | |
| Phosphorus | 215mg | 139mg | 11% |
| Fats | 8.05g | 2.37g | 9% |
| Choline | 47.8mg | 9% | |
| Cholesterol | 46mg | 22mg | 8% |
| Vitamin B1 | 0.172mg | 0.273mg | 8% |
| Folate | 31µg | 58µg | 7% |
| Vitamin K | 8.7µg | 7% | |
| Polyunsaturated fat | 1.88g | 0.831g | 7% |
| Monounsaturated fat | 2.949g | 0.642g | 6% |
| Zinc | 1.34mg | 0.64mg | 6% |
| Starch | 13.77g | 6% | |
| Calcium | 95mg | 142mg | 5% |
| Vitamin C | 4.4mg | 1.1mg | 4% |
| Vitamin A | 35µg | 3µg | 4% |
| Fructose | 2.39g | 3% | |
| Vitamin B3 | 5.575mg | 5.063mg | 3% |
| Vitamin B5 | 0.826mg | 0.655mg | 3% |
| Calories | 220kcal | 155kcal | 3% |
| Potassium | 226mg | 285mg | 2% |
| Vitamin E | 0.61mg | 0.38mg | 2% |
| Copper | 0.089mg | 0.071mg | 2% |
| Vitamin B2 | 0.186mg | 0.213mg | 2% |
| Magnesium | 32mg | 23mg | 2% |
| Iron | 1.37mg | 1.52mg | 2% |
| Vitamin D | 0.1µg | 1% | |
| Carbs | 19.87g | 22.54g | 1% |
| Vitamin D | 5IU | 1% | |
| Vitamin B6 | 0.296mg | 0.282mg | 1% |
| Net carbs | 18.67g | 21.34g | N/A |
| Sugar | 4.68g | 6.06g | N/A |
| Fiber | 1.2g | 1.2g | 0% |
| Trans fat | 0.071g | 0.012g | N/A |
| Omega-3 - EPA | 0.004g | 0.001g | N/A |
| Omega-3 - DHA | 0.007g | 0.001g | N/A |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-3 - DPA | 0.004g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | N/A | |
| Omega-6 - Linoleic acid | 0.717g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
30%
Minerals Daily Need Coverage Score
50%
40%
Comparison summary
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 1.38g)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Chicken teriyaki subway is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Chicken teriyaki subway contains less Sodium (difference - 325mg)
Which food is lower in Saturated fat?
Chicken teriyaki subway is lower in Saturated fat (difference - 2.604g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.