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  6. Club sandwich vs. Plantain raw

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

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How are club sandwich and plantain raw different?

  • Club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B5, while plantain raw is higher in vitamin C and vitamin A.
  • Club sandwich covers your daily need for selenium, 42% more than plantain raw.
  • Plantain raw is lower in cholesterol.

Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Plantains, raw types were used in this article.

Infographic

Club sandwich vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +3066.7%
Contains more IronIron +128.3%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +532.4%
Contains more SeleniumSelenium +1553.3%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +120.8%
Contains less SodiumSodium -99.4%
~equal in Copper ~0.081mg
~equal in Manganese ~mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +335.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +230.8%
Contains more Vitamin B2Vitamin B2 +244.4%
Contains more Vitamin B3Vitamin B3 +712.7%
Contains more Vitamin B5Vitamin B5 +217.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1142.9%
Contains more FolateFolate +40.9%
Contains more CholineCholine +254.1%
Contains more Vitamin CVitamin C +318.2%
Contains more Vitamin AVitamin A +60%
~equal in Vitamin B6 ~0.299mg

All nutrients comparison - raw data values

Nutrient Club sandwich Plantain raw DV% diff.
Selenium 24.8µg 1.5µg 42%
Protein 17.19g 1.3g 32%
Vitamin B3 5.575mg 0.686mg 31%
Sodium 630mg 4mg 27%
Phosphorus 215mg 34mg 26%
Vitamin B12 0.47µg 0µg 20%
Vitamin C 4.4mg 18.4mg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.143g 13%
Fats 8.05g 0.37g 12%
Polyunsaturated fat 1.88g 0.069g 12%
Vitamin B5 0.826mg 0.26mg 11%
Zinc 1.34mg 0.14mg 11%
Vitamin B2 0.186mg 0.054mg 10%
Vitamin B1 0.172mg 0.052mg 10%
Iron 1.37mg 0.6mg 10%
Calcium 95mg 3mg 9%
Potassium 226mg 499mg 8%
Vitamin K 8.7µg 0.7µg 7%
Monounsaturated fat 2.949g 0.032g 7%
Choline 47.8mg 13.5mg 6%
Calories 220kcal 122kcal 5%
Carbs 19.87g 31.89g 4%
Fiber 1.2g 2.3g 4%
Vitamin E 0.61mg 0.14mg 3%
Vitamin A 35µg 56µg 2%
Folate 31µg 22µg 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 32mg 37mg 1%
Copper 0.089mg 0.081mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 29.59g N/A
Sugar 4.68g 15g N/A
Vitamin B6 0.296mg 0.299mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1222.3%
Contains more FatsFats +2075.7%
Contains more OtherOther +104.3%
Contains more CarbsCarbs +60.5%
Contains more WaterWater +24.3%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +9115.6%
Contains more Poly. FatPolyunsaturated fat +2624.6%
Contains less Sat. FatSaturated fat -95.4%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.