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Club sandwich vs. Asparagus — In-Depth Nutrition Comparison

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Important differences between club sandwich and asparagus

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B6; however, asparagus is richer in vitamin K and copper.
  • Club sandwich's daily need coverage for selenium is 41% more.
  • Asparagus contains less cholesterol.

The food varieties used in the comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Asparagus, raw.

Infographic

Club sandwich vs Asparagus infographic
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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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +295.8%
Contains more PotassiumPotassium +11.9%
Contains more ZincZinc +148.1%
Contains more PhosphorusPhosphorus +313.5%
Contains more SeleniumSelenium +978.3%
Contains more IronIron +56.2%
Contains more CopperCopper +112.4%
Contains less SodiumSodium -99.7%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20.3%
Contains more Vitamin B2Vitamin B2 +31.9%
Contains more Vitamin B3Vitamin B3 +470%
Contains more Vitamin B5Vitamin B5 +201.5%
Contains more Vitamin B6Vitamin B6 +225.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +198.8%
Contains more Vitamin CVitamin C +27.3%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin KVitamin K +378.2%
Contains more FolateFolate +67.7%
~equal in Vitamin A ~38µg

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% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +681.4%
Contains more FatsFats +6608.3%
Contains more CarbsCarbs +412.1%
Contains more OtherOther +308.6%
Contains more WaterWater +77.5%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3660%
Contains less Sat. FatSaturated fat -98.7%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Asparagus DV% diff.
Selenium 24.8µg 2.3µg 41%
Protein 17.19g 2.2g 30%
Vitamin B3 5.575mg 0.978mg 29%
Vitamin K 8.7µg 41.6µg 27%
Sodium 630mg 2mg 27%
Phosphorus 215mg 52mg 23%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.091mg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.04g 14%
Fats 8.05g 0.12g 12%
Polyunsaturated fat 1.88g 0.05g 12%
Copper 0.089mg 0.189mg 11%
Vitamin B5 0.826mg 0.274mg 11%
Calories 220kcal 20kcal 10%
Iron 1.37mg 2.14mg 10%
Zinc 1.34mg 0.54mg 7%
Calcium 95mg 24mg 7%
Manganese 0.158mg 7%
Monounsaturated fat 2.949g 0g 7%
Choline 47.8mg 16mg 6%
Carbs 19.87g 3.88g 5%
Folate 31µg 52µg 5%
Fiber 1.2g 2.1g 4%
Magnesium 32mg 14mg 4%
Vitamin B2 0.186mg 0.141mg 3%
Vitamin E 0.61mg 1.13mg 3%
Vitamin B1 0.172mg 0.143mg 2%
Fructose 1g 1%
Potassium 226mg 202mg 1%
Vitamin D 5IU 0IU 1%
Vitamin C 4.4mg 5.6mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 1.78g N/A
Sugar 4.68g 1.88g N/A
Vitamin A 35µg 38µg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 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 Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
50%
Club sandwich
25%
Asparagus

Comparison summary

Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $4)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 2.8g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 3.069g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.