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
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Magnesium
+39.1%
Contains
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Phosphorus
+54.7%
Contains
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Zinc
+109.4%
Contains
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Copper
+25.4%
Contains
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Selenium
+61%
Contains
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Calcium
+49.5%
Contains
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Iron
+10.9%
Contains
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Potassium
+26.1%
Contains
less
Sodium
-51.6%
Contains
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Magnesium
+39.1%
Contains
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Phosphorus
+54.7%
Contains
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Zinc
+109.4%
Contains
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Copper
+25.4%
Contains
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Selenium
+61%
Contains
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Calcium
+49.5%
Contains
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Iron
+10.9%
Contains
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Potassium
+26.1%
Contains
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Sodium
-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.
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Contains
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Vitamin A
+541.1%
Contains
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Vitamin E
+60.5%
Contains
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Vitamin C
+300%
Contains
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Vitamin B3
+10.1%
Contains
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Vitamin B5
+26.1%
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Vitamin B12
+327.3%
Contains
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Vitamin B1
+58.7%
Contains
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Vitamin B2
+14.5%
Contains
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Folate
+87.1%
Equal in Vitamin B3 - 5.063
Equal in Vitamin B6 - 0.282
Contains
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Vitamin A
+541.1%
Contains
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Vitamin E
+60.5%
Contains
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Vitamin C
+300%
Contains
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Vitamin B3
+10.1%
Contains
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Vitamin B5
+26.1%
Contains
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Vitamin B12
+327.3%
Contains
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Vitamin B1
+58.7%
Contains
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Vitamin B2
+14.5%
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Folate
+87.1%
Equal in Vitamin B3 - 5.063
Equal in Vitamin B6 - 0.282
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+57.6%
Contains
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Fats
+239.7%
Contains
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Other
+33.1%
Contains
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Carbs
+13.4%
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Water
+18.8%
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
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Protein
+57.6%
Contains
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Fats
+239.7%
Contains
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Other
+33.1%
Contains
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Carbs
+13.4%
Contains
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Water
+18.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+359.3%
Contains
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Polyunsaturated fat
+126.2%
Contains
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Saturated Fat
-83.8%
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Saturated Fat:
0.505 g
Monounsaturated Fat:
0.642 g
Polyunsaturated fat:
0.831 g
Contains
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Monounsaturated Fat
+359.3%
Contains
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Polyunsaturated fat
+126.2%
Contains
less
Saturated 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 Sodium |
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| Lower in Cholesterol |
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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 | |
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Opinion |
| Net carbs | 18.67g | 21.34g |
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| Protein | 17.19g | 10.91g |
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| Fats | 8.05g | 2.37g |
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| Carbs | 19.87g | 22.54g |
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| Calories | 220kcal | 155kcal |
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| Starch | 13.77g |
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| Fructose | 2.39g |
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| Sugar | 4.68g | 6.06g |
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| Fiber | 1.2g | 1.2g | |
| Calcium | 95mg | 142mg |
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| Iron | 1.37mg | 1.52mg |
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| Magnesium | 32mg | 23mg |
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| Phosphorus | 215mg | 139mg |
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| Potassium | 226mg | 285mg |
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| Sodium | 630mg | 305mg |
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| Zinc | 1.34mg | 0.64mg |
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| Copper | 0.089mg | 0.071mg |
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| Manganese | 0.282mg |
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| Selenium | 24.8µg | 15.4µg |
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| Vitamin A | 359IU | 56IU |
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| Vitamin A RAE | 35µg | 3µg |
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| Vitamin E | 0.61mg | 0.38mg |
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| Vitamin D | 5IU |
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| Vitamin D | 0.1µg |
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| Vitamin C | 4.4mg | 1.1mg |
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| Vitamin B1 | 0.172mg | 0.273mg |
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| Vitamin B2 | 0.186mg | 0.213mg |
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| Vitamin B3 | 5.575mg | 5.063mg |
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| Vitamin B5 | 0.826mg | 0.655mg |
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| Vitamin B6 | 0.296mg | 0.282mg |
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| Folate | 31µg | 58µg |
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| Vitamin B12 | 0.47µg | 0.11µg |
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| Vitamin K | 8.7µg |
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| Cholesterol | 46mg | 22mg |
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| Trans Fat | 0.071g | 0.012g |
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| Saturated Fat | 3.109g | 0.505g |
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| Omega-3 - DHA | 0.007g | 0.001g |
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| Omega-3 - EPA | 0.004g | 0.001g |
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| Omega-3 - DPA | 0.004g | 0.003g |
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| Monounsaturated Fat | 2.949g | 0.642g |
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| Polyunsaturated fat | 1.88g | 0.831g |
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| Omega-6 - Eicosadienoic acid | 0.003g |
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| Omega-6 - Linoleic acid | 0.717g |
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| Omega-6 - Gamma-linoleic acid | 0.002g |
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| Omega-3 - ALA | 0.061g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
39%
32%
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 contains less Sodium?
Chicken teriyaki subway contains less Sodium (difference - 325mg)
Which food is lower in Cholesterol?
Chicken teriyaki subway is lower in Cholesterol (difference - 24mg)
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?
?
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.