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  6. Club sandwich vs. Coriander

Club sandwich vs. Coriander — In-Depth Nutrition Comparison

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What are the main differences between club sandwich and coriander?

  • Club sandwich is richer in selenium, vitamin B3, phosphorus, and vitamin B12, yet coriander is richer in vitamin K, vitamin A, and vitamin C.
  • Coriander's daily need coverage for vitamin K is 251% higher.
  • Coriander contains less cholesterol.

We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Coriander (cilantro) leaves, raw types in this comparison.

Infographic

Club sandwich vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +41.8%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +347.9%
Contains more SeleniumSelenium +2655.6%
Contains more PotassiumPotassium +130.5%
Contains more IronIron +29.2%
Contains more CopperCopper +152.8%
Contains less SodiumSodium -92.7%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +156.7%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more Vitamin B3Vitamin B3 +400.4%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more Vitamin B6Vitamin B6 +98.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +273.4%
Contains more Vitamin CVitamin C +513.6%
Contains more Vitamin AVitamin A +862.9%
Contains more Vitamin EVitamin E +309.8%
Contains more Vitamin KVitamin K +3463.2%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Club sandwich Coriander DV% diff.
Vitamin K 8.7µg 310µg 251%
Selenium 24.8µg 0.9µg 43%
Vitamin A 35µg 337µg 34%
Protein 17.19g 2.13g 30%
Vitamin B3 5.575mg 1.114mg 28%
Sodium 630mg 46mg 25%
Vitamin C 4.4mg 27mg 25%
Phosphorus 215mg 48mg 24%
Vitamin B12 0.47µg 0µg 20%
Manganese 0.426mg 19%
Cholesterol 46mg 0mg 15%
Copper 0.089mg 0.225mg 15%
Saturated fat 3.109g 0.014g 14%
Vitamin E 0.61mg 2.5mg 13%
Polyunsaturated fat 1.88g 0.04g 12%
Fats 8.05g 0.52g 12%
Vitamin B6 0.296mg 0.149mg 11%
Calories 220kcal 23kcal 10%
Vitamin B1 0.172mg 0.067mg 9%
Potassium 226mg 521mg 9%
Zinc 1.34mg 0.5mg 8%
Folate 31µg 62µg 8%
Monounsaturated fat 2.949g 0.275g 7%
Fiber 1.2g 2.8g 6%
Choline 47.8mg 12.8mg 6%
Carbs 19.87g 3.67g 5%
Iron 1.37mg 1.77mg 5%
Vitamin B5 0.826mg 0.57mg 5%
Calcium 95mg 67mg 3%
Vitamin B2 0.186mg 0.162mg 2%
Magnesium 32mg 26mg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 0.87g N/A
Sugar 4.68g 0.87g N/A
Trans fat 0.071g 0g N/A
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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +707%
Contains more FatsFats +1448.1%
Contains more CarbsCarbs +441.4%
Contains more OtherOther +61.2%
Contains more WaterWater +75.6%

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +972.4%
Contains more Poly. FatPolyunsaturated fat +4600%
Contains less Sat. FatSaturated fat -99.5%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.