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Club sandwich vs. Fireweed — In-Depth Nutrition Comparison

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What are the main differences between club sandwich and fireweed?

  • Club sandwich is richer in selenium and vitamin B12, yet fireweed is richer in vitamin A, fiber, calcium, magnesium, vitamin B6, copper, and folate.
  • Fireweed's daily need coverage for vitamin A is 65% higher.
  • Fireweed contains less sodium.

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

Infographic

Club sandwich vs Fireweed 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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Contains more PhosphorusPhosphorus +99.1%
Contains more SeleniumSelenium +2655.6%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +351.6%
Contains more PotassiumPotassium +118.6%
Contains more IronIron +75.2%
Contains more CopperCopper +259.6%
Contains more ZincZinc +98.5%
Contains less SodiumSodium -94.6%

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.
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 7.3% 60% 0% 0% 8.3% 32% 88% 81% 146% 0% 0% 84% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +421.2%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B3Vitamin B3 +19.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +414.3%
Contains more Vitamin B5Vitamin B5 +64.2%
Contains more Vitamin B6Vitamin B6 +113.5%
Contains more FolateFolate +261.3%

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
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more ProteinProtein +265%
Contains more FatsFats +192.7%
Contains more WaterWater +34.8%
~equal in Carbs ~19.22g
~equal in Other ~2.54g

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 Fireweed
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Fireweed DV% diff.
Manganese 6.704mg 291%
Selenium 24.8µg 0.9µg 43%
Fiber 1.2g 10.6g 38%
Calcium 95mg 429mg 33%
Magnesium 32mg 156mg 30%
Vitamin B6 0.296mg 0.632mg 26%
Copper 0.089mg 0.32mg 26%
Sodium 630mg 34mg 26%
Protein 17.19g 4.71g 25%
Vitamin B12 0.47µg 0µg 20%
Folate 31µg 112µg 20%
Vitamin A 35µg 180µg 16%
Cholesterol 46mg 0mg 15%
Phosphorus 215mg 108mg 15%
Saturated fat 3.109g 14%
Polyunsaturated fat 1.88g 13%
Iron 1.37mg 2.4mg 13%
Vitamin B1 0.172mg 0.033mg 12%
Zinc 1.34mg 2.66mg 12%
Vitamin B5 0.826mg 1.356mg 11%
Choline 47.8mg 9%
Potassium 226mg 494mg 8%
Fats 8.05g 2.75g 8%
Vitamin K 8.7µg 7%
Monounsaturated fat 2.949g 7%
Vitamin B3 5.575mg 4.674mg 6%
Calories 220kcal 103kcal 6%
Vitamin E 0.61mg 4%
Vitamin B2 0.186mg 0.137mg 4%
Vitamin C 4.4mg 2.2mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Carbs 19.87g 19.22g 0%
Net carbs 18.67g 8.62g N/A
Sugar 4.68g N/A
Trans fat 0.071g 0g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
37%
Club sandwich
39%
Fireweed
Minerals Daily Need Coverage Score
50%
Club sandwich
148%
Fireweed

Comparison summary

Which food is lower in Cholesterol?
Fireweed
Fireweed is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Fireweed
Fireweed is lower in Saturated fat (difference - 3.109g)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $3)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.