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Club sandwich vs. Orange juice — In-Depth Nutrition Comparison

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What are the differences between club sandwich and orange juice?

  • Club sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, and iron, yet orange juice is higher in vitamin C.
  • Orange juice's daily need coverage for vitamin C is 51% more.
  • The amount of cholesterol in orange juice is lower.

We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Orange juice, raw types in this article.

Infographic

Club sandwich vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +763.6%
Contains more PotassiumPotassium +13%
Contains more IronIron +585%
Contains more CopperCopper +102.3%
Contains more ZincZinc +2580%
Contains more PhosphorusPhosphorus +1164.7%
Contains more SeleniumSelenium +24700%
Contains less SodiumSodium -99.8%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +1425%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +91.1%
Contains more Vitamin B2Vitamin B2 +520%
Contains more Vitamin B3Vitamin B3 +1293.8%
Contains more Vitamin B5Vitamin B5 +334.7%
Contains more Vitamin B6Vitamin B6 +640%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8600%
Contains more CholineCholine +671%
Contains more Vitamin CVitamin C +1036.4%
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Club sandwich Orange juice DV% diff.
Vitamin C 4.4mg 50mg 51%
Selenium 24.8µg 0.1µg 45%
Protein 17.19g 0.7g 33%
Vitamin B3 5.575mg 0.4mg 32%
Phosphorus 215mg 17mg 28%
Sodium 630mg 1mg 27%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.04mg 20%
Cholesterol 46mg 0mg 15%
Iron 1.37mg 0.2mg 15%
Saturated fat 3.109g 0.024g 14%
Vitamin B5 0.826mg 0.19mg 13%
Vitamin B2 0.186mg 0.03mg 12%
Fats 8.05g 0.2g 12%
Polyunsaturated fat 1.88g 0.04g 12%
Zinc 1.34mg 0.05mg 12%
Calories 220kcal 45kcal 9%
Choline 47.8mg 6.2mg 8%
Calcium 95mg 11mg 8%
Vitamin B1 0.172mg 0.09mg 7%
Monounsaturated fat 2.949g 0.036g 7%
Vitamin K 8.7µg 0.1µg 7%
Magnesium 32mg 11mg 5%
Copper 0.089mg 0.044mg 5%
Vitamin E 0.61mg 0.04mg 4%
Fiber 1.2g 0.2g 4%
Vitamin A 35µg 10µg 3%
Carbs 19.87g 10.4g 3%
Potassium 226mg 200mg 1%
Manganese 0.014mg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 10.2g N/A
Sugar 4.68g 8.4g N/A
Folate 31µg 30µg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2355.7%
Contains more FatsFats +3925%
Contains more CarbsCarbs +91.1%
Contains more OtherOther +492.5%
Contains more WaterWater +68.1%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +8091.7%
Contains more Poly. FatPolyunsaturated fat +4600%
Contains less Sat. FatSaturated fat -99.2%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.