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Club sandwich vs. Olive — In-Depth Nutrition Comparison

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The main differences between club sandwich and olive

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, vitamin B5, and vitamin B2; however, olive has more iron and copper.
  • Daily need coverage for selenium for club sandwich is 43% higher.
  • Olive 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 Olives, ripe, canned (small-extra large).

Infographic

Club sandwich vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +2725%
Contains more ZincZinc +509.1%
Contains more PhosphorusPhosphorus +7066.7%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +2655.6%
Contains more IronIron +140.9%
Contains more CopperCopper +182%
~equal in Calcium ~88mg

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%
Olive
Olive
1
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +388.9%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +5633.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +14967.6%
Contains more Vitamin B5Vitamin B5 +5406.7%
Contains more Vitamin B6Vitamin B6 +3188.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +521.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +364.1%
Contains more Vitamin EVitamin E +170.5%

All nutrients comparison - raw data values

Nutrient Club sandwich Olive DV% diff.
Selenium 24.8µg 0.9µg 43%
Vitamin B3 5.575mg 0.037mg 35%
Protein 17.19g 0.84g 33%
Phosphorus 215mg 3mg 30%
Iron 1.37mg 3.3mg 24%
Vitamin B6 0.296mg 0.009mg 22%
Vitamin B12 0.47µg 0µg 20%
Copper 0.089mg 0.251mg 18%
Vitamin B5 0.826mg 0.015mg 16%
Cholesterol 46mg 0mg 15%
Vitamin B2 0.186mg 0mg 14%
Vitamin B1 0.172mg 0.003mg 14%
Monounsaturated fat 2.949g 7.888g 12%
Zinc 1.34mg 0.22mg 10%
Saturated fat 3.109g 1.415g 8%
Fiber 1.2g 3.2g 8%
Folate 31µg 0µg 8%
Magnesium 32mg 4mg 7%
Vitamin E 0.61mg 1.65mg 7%
Choline 47.8mg 10.3mg 7%
Potassium 226mg 8mg 6%
Vitamin K 8.7µg 1.4µg 6%
Polyunsaturated fat 1.88g 0.911g 6%
Calories 220kcal 115kcal 5%
Carbs 19.87g 6.26g 5%
Sodium 630mg 735mg 5%
Fats 8.05g 10.68g 4%
Vitamin C 4.4mg 0.9mg 4%
Vitamin A 35µg 20µg 2%
Vitamin D 0.1µg 0µg 1%
Manganese 0.02mg 1%
Vitamin D 5IU 0IU 1%
Calcium 95mg 88mg 1%
Net carbs 18.67g 3.06g N/A
Sugar 4.68g 0g N/A
Trans fat 0.071g 0g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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
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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1946.4%
Contains more CarbsCarbs +217.4%
Contains more FatsFats +32.7%
Contains more WaterWater +52.3%
~equal in Other ~2.23g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +106.4%
Contains less Sat. FatSaturated fat -54.5%
Contains more Mono. FatMonounsaturated fat +167.5%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.