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  6. Club sandwich vs. Couscous

Club sandwich vs. Couscous — In-Depth Nutrition Comparison

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Significant differences between club sandwich and couscous

  • The amount of vitamin B3, phosphorus, vitamin B12, vitamin B6, iron, vitamin B2, and zinc in club sandwich is higher than in couscous.
  • Club sandwich covers your daily vitamin B3 needs 29% more than couscous.
  • Couscous contains less cholesterol.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Couscous, cooked.

Infographic

Club sandwich vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1087.5%
Contains more PotassiumPotassium +289.7%
Contains more IronIron +260.5%
Contains more CopperCopper +117.1%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +877.3%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +10.9%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +369.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +173%
Contains more Vitamin B2Vitamin B2 +588.9%
Contains more Vitamin B3Vitamin B3 +467.1%
Contains more Vitamin B5Vitamin B5 +122.6%
Contains more Vitamin B6Vitamin B6 +480.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8600%
Contains more FolateFolate +106.7%
Contains more CholineCholine +1348.5%

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +353.6%
Contains more FatsFats +4931.3%
Contains more OtherOther +811.5%
Contains more CarbsCarbs +16.9%
Contains more WaterWater +38.2%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +13304.5%
Contains more Poly. FatPolyunsaturated fat +2837.5%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Couscous
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Club sandwich Couscous DV% diff.
Vitamin B3 5.575mg 0.983mg 29%
Phosphorus 215mg 22mg 28%
Protein 17.19g 3.79g 27%
Sodium 630mg 5mg 27%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.051mg 19%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.029g 14%
Vitamin B2 0.186mg 0.027mg 12%
Fats 8.05g 0.16g 12%
Polyunsaturated fat 1.88g 0.064g 12%
Iron 1.37mg 0.38mg 12%
Zinc 1.34mg 0.26mg 10%
Vitamin B1 0.172mg 0.063mg 9%
Vitamin B5 0.826mg 0.371mg 9%
Calcium 95mg 8mg 9%
Choline 47.8mg 3.3mg 8%
Monounsaturated fat 2.949g 0.022g 7%
Vitamin K 8.7µg 0.1µg 7%
Magnesium 32mg 8mg 6%
Selenium 24.8µg 27.5µg 5%
Calories 220kcal 112kcal 5%
Vitamin C 4.4mg 0mg 5%
Copper 0.089mg 0.041mg 5%
Potassium 226mg 58mg 5%
Folate 31µg 15µg 4%
Manganese 0.084mg 4%
Vitamin A 35µg 0µg 4%
Vitamin E 0.61mg 0.13mg 3%
Fiber 1.2g 1.4g 1%
Vitamin D 5IU 0IU 1%
Carbs 19.87g 23.22g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 21.82g N/A
Sugar 4.68g 0.1g N/A
Trans fat 0.071g N/A
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Club sandwich
7%
Couscous
Minerals Daily Need Coverage Score
50%
Club sandwich
22%
Couscous

Comparison summary

Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 625mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 3.08g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 65)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.3)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.