Club sandwich vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Important differences between club sandwich and marrow-stem Kale
- Club sandwich has more selenium, vitamin B3, phosphorus, and vitamin B12; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, and folate.
- Marrow-stem Kale's daily need coverage for vitamin K is 357% more.
- Marrow-stem Kale 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 Collards, 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 | +18.5% |
| Contains more IronIron | +191.5% |
| Contains more CopperCopper | +93.5% |
| Contains more ZincZinc | +538.1% |
| Contains more PhosphorusPhosphorus | +760% |
| Contains more SeleniumSelenium | +1807.7% |
| Contains more CalciumCalcium | +144.2% |
| Contains less SodiumSodium | -97.3% |
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 DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +218.5% |
| Contains more Vitamin B2Vitamin B2 | +43.1% |
| Contains more Vitamin B3Vitamin B3 | +651.3% |
| Contains more Vitamin B5Vitamin B5 | +209.4% |
| Contains more Vitamin B6Vitamin B6 | +79.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +106% |
| Contains more Vitamin CVitamin C | +702.3% |
| Contains more Vitamin AVitamin A | +617.1% |
| Contains more Vitamin EVitamin E | +270.5% |
| Contains more Vitamin KVitamin K | +4924.1% |
| Contains more FolateFolate | +316.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 8.7µg | 437.1µg | 357% |
| Selenium | 24.8µg | 1.3µg | 43% |
| Vitamin C | 4.4mg | 35.3mg | 34% |
| Vitamin B3 | 5.575mg | 0.742mg | 30% |
| Manganese | 0.658mg | 29% | |
| Protein | 17.19g | 3.02g | 28% |
| Phosphorus | 215mg | 25mg | 27% |
| Sodium | 630mg | 17mg | 27% |
| Folate | 31µg | 129µg | 25% |
| Vitamin A | 35µg | 251µg | 24% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Cholesterol | 46mg | 0mg | 15% |
| Saturated fat | 3.109g | 0.055g | 14% |
| Calcium | 95mg | 232mg | 14% |
| Vitamin E | 0.61mg | 2.26mg | 11% |
| Iron | 1.37mg | 0.47mg | 11% |
| Fiber | 1.2g | 4g | 11% |
| Vitamin B5 | 0.826mg | 0.267mg | 11% |
| Polyunsaturated fat | 1.88g | 0.201g | 11% |
| Fats | 8.05g | 0.61g | 11% |
| Zinc | 1.34mg | 0.21mg | 10% |
| Vitamin B1 | 0.172mg | 0.054mg | 10% |
| Vitamin B6 | 0.296mg | 0.165mg | 10% |
| Calories | 220kcal | 32kcal | 9% |
| Monounsaturated fat | 2.949g | 0.03g | 7% |
| Carbs | 19.87g | 5.42g | 5% |
| Copper | 0.089mg | 0.046mg | 5% |
| Choline | 47.8mg | 23.2mg | 4% |
| Vitamin B2 | 0.186mg | 0.13mg | 4% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Magnesium | 32mg | 27mg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 1.42g | N/A |
| Potassium | 226mg | 213mg | 0% |
| Sugar | 4.68g | 0.46g | N/A |
| Trans fat | 0.071g | 0g | N/A |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 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:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +469.2% |
| Contains more FatsFats | +1219.7% |
| Contains more CarbsCarbs | +266.6% |
| Contains more OtherOther | +78.2% |
| Contains more WaterWater | +70.6% |
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
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Mono. FatMonounsaturated fat | +9730% |
| Contains more Poly. FatPolyunsaturated fat | +835.3% |
| Contains less Sat. FatSaturated fat | -98.2% |
