Club sandwich vs. Lettuce — In-Depth Nutrition Comparison
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The main differences between club sandwich and lettuce
- Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B6; however, lettuce has more vitamin A and vitamin K.
- Daily need coverage for vitamin A for lettuce is 141% higher.
- Lettuce is lower in cholesterol.
Food types used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Lettuce, green leaf, raw.
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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.
| Contains more MagnesiumMagnesium | +146.2% |
| Contains more CalciumCalcium | +163.9% |
| Contains more PotassiumPotassium | +16.5% |
| Contains more IronIron | +59.3% |
| Contains more CopperCopper | +206.9% |
| Contains more ZincZinc | +644.4% |
| Contains more PhosphorusPhosphorus | +641.4% |
| Contains more SeleniumSelenium | +4033.3% |
| Contains less SodiumSodium | -95.6% |
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.
| Contains more Vitamin EVitamin E | +177.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +145.7% |
| Contains more Vitamin B2Vitamin B2 | +132.5% |
| Contains more Vitamin B3Vitamin B3 | +1386.7% |
| Contains more Vitamin B5Vitamin B5 | +516.4% |
| Contains more Vitamin B6Vitamin B6 | +228.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +251.5% |
| Contains more Vitamin CVitamin C | +109.1% |
| Contains more Vitamin AVitamin A | +957.1% |
| Contains more Vitamin KVitamin K | +1351.7% |
| Contains more FolateFolate | +22.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 8.7µg | 126.3µg | 98% |
| Selenium | 24.8µg | 0.6µg | 44% |
| Vitamin A | 35µg | 370µg | 37% |
| Vitamin B3 | 5.575mg | 0.375mg | 33% |
| Protein | 17.19g | 1.36g | 32% |
| Phosphorus | 215mg | 29mg | 27% |
| Sodium | 630mg | 28mg | 26% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Vitamin B6 | 0.296mg | 0.09mg | 16% |
| Cholesterol | 46mg | 0mg | 15% |
| Vitamin B5 | 0.826mg | 0.134mg | 14% |
| Saturated fat | 3.109g | 0.02g | 14% |
| Polyunsaturated fat | 1.88g | 0.082g | 12% |
| Fats | 8.05g | 0.15g | 12% |
| Manganese | 0.25mg | 11% | |
| Zinc | 1.34mg | 0.18mg | 11% |
| Calories | 220kcal | 15kcal | 10% |
| Vitamin B1 | 0.172mg | 0.07mg | 9% |
| Vitamin B2 | 0.186mg | 0.08mg | 8% |
| Monounsaturated fat | 2.949g | 0.006g | 7% |
| Copper | 0.089mg | 0.029mg | 7% |
| Choline | 47.8mg | 13.6mg | 6% |
| Iron | 1.37mg | 0.86mg | 6% |
| Carbs | 19.87g | 2.87g | 6% |
| Calcium | 95mg | 36mg | 6% |
| Magnesium | 32mg | 13mg | 5% |
| Vitamin C | 4.4mg | 9.2mg | 5% |
| Vitamin E | 0.61mg | 0.22mg | 3% |
| Folate | 31µg | 38µg | 2% |
| Vitamin D | 5IU | 0IU | 1% |
| Fructose | 0.43g | 1% | |
| Vitamin D | 0.1µg | 0µg | 1% |
| Potassium | 226mg | 194mg | 1% |
| Net carbs | 18.67g | 1.57g | N/A |
| Sugar | 4.68g | 0.78g | N/A |
| Fiber | 1.2g | 1.3g | 0% |
| Trans fat | 0.071g | 0g | N/A |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.079mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.022mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
| Contains more ProteinProtein | +1164% |
| Contains more FatsFats | +5266.7% |
| Contains more CarbsCarbs | +592.3% |
| Contains more OtherOther | +270.3% |
| Contains more WaterWater | +80.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 g
| Contains more Mono. FatMonounsaturated fat | +49050% |
| Contains more Poly. FatPolyunsaturated fat | +2192.7% |
| Contains less Sat. FatSaturated fat | -99.4% |
