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  6. Club sandwich vs. Chickpea raw

Club sandwich vs. Chickpea raw — In-Depth Nutrition Comparison

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What are the differences between club sandwich and chickpea raw?

  • Club sandwich is higher in selenium, vitamin B3, and vitamin B12, yet chickpea raw is higher in folate, copper, fiber, iron, vitamin B1, and vitamin B6.
  • Chickpea raw's daily need coverage for folate is 132% more.
  • The amount of sodium in chickpea raw is lower.

We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types in this article.

Infographic

Club sandwich vs Chickpea raw 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +146.9%
Contains more PotassiumPotassium +217.7%
Contains more IronIron +214.6%
Contains more CopperCopper +637.1%
Contains more ZincZinc +106%
Contains more PhosphorusPhosphorus +17.2%
Contains less SodiumSodium -96.2%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +34.4%
Contains more Vitamin B1Vitamin B1 +177.3%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin B6Vitamin B6 +80.7%
Contains more FolateFolate +1696.8%
Contains more CholineCholine +107.7%
~equal in Vitamin C ~4mg
~equal in Vitamin K ~9µg

All nutrients comparison - raw data values

Nutrient Club sandwich Chickpea raw DV% diff.
Manganese 21.306mg 926%
Folate 31µg 557µg 132%
Copper 0.089mg 0.656mg 63%
Selenium 24.8µg 0µg 45%
Fiber 1.2g 12.2g 44%
Iron 1.37mg 4.31mg 37%
Sodium 630mg 24mg 26%
Vitamin B3 5.575mg 1.541mg 25%
Vitamin B1 0.172mg 0.477mg 25%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.535mg 18%
Vitamin B5 0.826mg 1.588mg 15%
Cholesterol 46mg 0mg 15%
Potassium 226mg 718mg 14%
Carbs 19.87g 62.95g 14%
Zinc 1.34mg 2.76mg 13%
Magnesium 32mg 79mg 11%
Saturated fat 3.109g 0.603g 11%
Choline 47.8mg 99.3mg 9%
Calories 220kcal 378kcal 8%
Protein 17.19g 20.47g 7%
Polyunsaturated fat 1.88g 2.731g 6%
Phosphorus 215mg 252mg 5%
Calcium 95mg 57mg 4%
Vitamin A 35µg 3µg 4%
Monounsaturated fat 2.949g 1.377g 4%
Fats 8.05g 6.04g 3%
Vitamin B2 0.186mg 0.212mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.61mg 0.82mg 1%
Vitamin D 5IU 0IU 1%
Vitamin C 4.4mg 4mg 0%
Net carbs 18.67g 50.75g N/A
Sugar 4.68g 10.7g N/A
Vitamin K 8.7µg 9µg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more FatsFats +33.3%
Contains more WaterWater +583.9%
Contains more ProteinProtein +19.1%
Contains more CarbsCarbs +216.8%
Contains more OtherOther +20.7%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +114.2%
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +45.3%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.