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  6. Club sandwich vs. Grape leaves

Club sandwich vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on differences between club sandwich and grape leaves

  • Club sandwich has more selenium, vitamin B3, vitamin B12, and phosphorus; however, grape leaves are higher in vitamin A, vitamin K, fiber, copper, and calcium.
  • Grape leaves cover your daily vitamin A needs 543% more than club sandwich.
  • Grape leaves have less sodium.

Food varieties used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Grape leaves, raw.

Infographic

Club sandwich vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +136.3%
Contains more SeleniumSelenium +2655.6%
Contains more MagnesiumMagnesium +196.9%
Contains more CalciumCalcium +282.1%
Contains more PotassiumPotassium +20.4%
Contains more IronIron +92%
Contains more CopperCopper +366.3%
Contains less SodiumSodium -98.6%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +330%
Contains more Vitamin B3Vitamin B3 +136%
Contains more Vitamin B5Vitamin B5 +257.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +273.4%
Contains more Vitamin CVitamin C +152.3%
Contains more Vitamin AVitamin A +3831.4%
Contains more Vitamin EVitamin E +227.9%
Contains more Vitamin B2Vitamin B2 +90.3%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin KVitamin K +1148.3%
Contains more FolateFolate +167.7%

All nutrients comparison - raw data values

Nutrient Club sandwich Grape leaves DV% diff.
Vitamin A 35µg 1376µg 149%
Manganese 2.855mg 124%
Vitamin K 8.7µg 108.6µg 83%
Selenium 24.8µg 0.9µg 43%
Fiber 1.2g 11g 39%
Copper 0.089mg 0.415mg 36%
Sodium 630mg 9mg 27%
Calcium 95mg 363mg 27%
Protein 17.19g 5.6g 23%
Vitamin B12 0.47µg 0µg 20%
Vitamin B3 5.575mg 2.362mg 20%
Phosphorus 215mg 91mg 18%
Iron 1.37mg 2.63mg 16%
Magnesium 32mg 95mg 15%
Cholesterol 46mg 0mg 15%
Folate 31µg 83µg 13%
Saturated fat 3.109g 0.336g 13%
Vitamin B2 0.186mg 0.354mg 13%
Vitamin B5 0.826mg 0.231mg 12%
Vitamin B1 0.172mg 0.04mg 11%
Fats 8.05g 2.12g 9%
Vitamin E 0.61mg 2mg 9%
Vitamin B6 0.296mg 0.4mg 8%
Monounsaturated fat 2.949g 0.081g 7%
Vitamin C 4.4mg 11.1mg 7%
Choline 47.8mg 12.8mg 6%
Calories 220kcal 93kcal 6%
Zinc 1.34mg 0.67mg 6%
Polyunsaturated fat 1.88g 1.065g 5%
Vitamin D 0.1µg 0µg 1%
Potassium 226mg 272mg 1%
Vitamin D 5IU 0IU 1%
Carbs 19.87g 17.31g 1%
Net carbs 18.67g 6.31g N/A
Sugar 4.68g 6.3g 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +207%
Contains more FatsFats +279.7%
Contains more CarbsCarbs +14.8%
Contains more OtherOther +43.6%
Contains more WaterWater +39.6%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +3540.7%
Contains more Poly. FatPolyunsaturated fat +76.5%
Contains less Sat. FatSaturated fat -89.2%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.