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  6. Club sandwich vs. Corn raw

Club sandwich vs. Corn raw — In-Depth Nutrition Comparison

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How are club sandwich and corn raw different?

  • Club sandwich is higher than corn raw in selenium, vitamin B3, vitamin B12, phosphorus, vitamin B6, iron, and vitamin B2.
  • Club sandwich covers your daily need for selenium, 44% more than corn raw.
  • Corn raw is lower in cholesterol.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Corn, sweet, yellow, raw types were used in this article.

Infographic

Club sandwich vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +4650%
Contains more IronIron +163.5%
Contains more CopperCopper +64.8%
Contains more ZincZinc +191.3%
Contains more PhosphorusPhosphorus +141.6%
Contains more SeleniumSelenium +4033.3%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +19.5%
Contains less SodiumSodium -97.6%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +288.9%
Contains more Vitamin EVitamin E +771.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +238.2%
Contains more Vitamin B3Vitamin B3 +215%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin B6Vitamin B6 +218.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2800%
Contains more CholineCholine +107.8%
Contains more Vitamin CVitamin C +54.5%
Contains more FolateFolate +35.5%
~equal in Vitamin B1 ~0.155mg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +425.7%
Contains more FatsFats +496.3%
Contains more OtherOther +276.2%
Contains more WaterWater +44.8%
~equal in Carbs ~18.7g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +582.6%
Contains more Poly. FatPolyunsaturated fat +286%
Contains less Sat. FatSaturated fat -89.5%

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 Corn raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Club sandwich Corn raw DV% diff.
Selenium 24.8µg 0.6µg 44%
Protein 17.19g 3.27g 28%
Sodium 630mg 15mg 27%
Vitamin B3 5.575mg 1.77mg 24%
Vitamin B12 0.47µg 0µg 20%
Phosphorus 215mg 89mg 18%
Vitamin B6 0.296mg 0.093mg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.325g 13%
Iron 1.37mg 0.52mg 11%
Vitamin B2 0.186mg 0.055mg 10%
Fats 8.05g 1.35g 10%
Calcium 95mg 2mg 9%
Polyunsaturated fat 1.88g 0.487g 9%
Zinc 1.34mg 0.46mg 8%
Vitamin K 8.7µg 0.3µg 7%
Manganese 0.163mg 7%
Calories 220kcal 86kcal 7%
Monounsaturated fat 2.949g 0.432g 6%
Choline 47.8mg 23mg 5%
Vitamin E 0.61mg 0.07mg 4%
Copper 0.089mg 0.054mg 4%
Folate 31µg 42µg 3%
Fiber 1.2g 2g 3%
Vitamin C 4.4mg 6.8mg 3%
Vitamin A 35µg 9µg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin B5 0.826mg 0.717mg 2%
Magnesium 32mg 37mg 1%
Vitamin D 0.1µg 0µg 1%
Potassium 226mg 270mg 1%
Vitamin B1 0.172mg 0.155mg 1%
Vitamin D 5IU 0IU 1%
Carbs 19.87g 18.7g 0%
Net carbs 18.67g 16.7g N/A
Sugar 4.68g 6.26g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.014g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
Minerals Daily Need Coverage Score
50%
Club sandwich
17%
Corn raw

Comparison summary

Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 615mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 2.784g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 1.58g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 52)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.2)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.