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  6. Club sandwich vs. Lemongrass

Club sandwich vs. Lemongrass — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and lemongrass

  • Club sandwich has more selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin B5, while lemongrass has more iron and copper.
  • Lemongrass covers your daily need for iron, 85% more than club sandwich.
  • The amount of cholesterol in lemongrass is lower.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Lemon grass (citronella), raw.

Infographic

Club sandwich vs Lemongrass 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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Contains more CalciumCalcium +46.2%
Contains more PhosphorusPhosphorus +112.9%
Contains more SeleniumSelenium +3442.9%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +219.9%
Contains more IronIron +496.4%
Contains more CopperCopper +198.9%
Contains more ZincZinc +66.4%
Contains less SodiumSodium -99%

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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +69.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164.6%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin B3Vitamin B3 +406.4%
Contains more Vitamin B5Vitamin B5 +1552%
Contains more Vitamin B6Vitamin B6 +270%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +141.9%

All nutrients comparison - raw data values

Nutrient Club sandwich Lemongrass DV% diff.
Manganese 5.224mg 227%
Iron 1.37mg 8.17mg 85%
Selenium 24.8µg 0.7µg 44%
Protein 17.19g 1.82g 31%
Vitamin B3 5.575mg 1.101mg 28%
Sodium 630mg 6mg 27%
Vitamin B12 0.47µg 0µg 20%
Copper 0.089mg 0.266mg 20%
Vitamin B6 0.296mg 0.08mg 17%
Phosphorus 215mg 101mg 16%
Vitamin B5 0.826mg 0.05mg 16%
Potassium 226mg 723mg 15%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.119g 14%
Fats 8.05g 0.49g 12%
Folate 31µg 75µg 11%
Polyunsaturated fat 1.88g 0.17g 11%
Choline 47.8mg 9%
Vitamin B1 0.172mg 0.065mg 9%
Zinc 1.34mg 2.23mg 8%
Vitamin K 8.7µg 7%
Monounsaturated fat 2.949g 0.054g 7%
Magnesium 32mg 60mg 7%
Calories 220kcal 99kcal 6%
Fiber 1.2g 5%
Vitamin E 0.61mg 4%
Vitamin B2 0.186mg 0.135mg 4%
Vitamin A 35µg 0µg 4%
Calcium 95mg 65mg 3%
Carbs 19.87g 25.31g 2%
Vitamin C 4.4mg 2.6mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 25.31g 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

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% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Contains more ProteinProtein +844.5%
Contains more FatsFats +1542.9%
Contains more OtherOther +31.7%
Contains more CarbsCarbs +27.4%
Contains more WaterWater +34.4%

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
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains more Mono. FatMonounsaturated fat +5361.1%
Contains more Poly. FatPolyunsaturated fat +1005.9%
Contains less Sat. FatSaturated fat -96.2%

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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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.