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Club sandwich vs. Orange — In-Depth Nutrition Comparison

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Differences between club sandwich and oranges

  • Club sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, and iron; however, oranges are richer in vitamin C.
  • Oranges' daily need coverage for vitamin C is 54% higher.

The food types used in this comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Oranges, raw, all commercial varieties.

Infographic

Club sandwich vs Orange 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +24.9%
Contains more IronIron +1270%
Contains more CopperCopper +97.8%
Contains more ZincZinc +1814.3%
Contains more PhosphorusPhosphorus +1435.7%
Contains more SeleniumSelenium +4860%
Contains less SodiumSodium -100%

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%
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +218.2%
Contains more Vitamin EVitamin E +238.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +97.7%
Contains more Vitamin B2Vitamin B2 +365%
Contains more Vitamin B3Vitamin B3 +1877%
Contains more Vitamin B5Vitamin B5 +230.4%
Contains more Vitamin B6Vitamin B6 +393.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +469%
Contains more Vitamin CVitamin C +1109.1%
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Club sandwich Orange DV% diff.
Vitamin C 4.4mg 53.2mg 54%
Selenium 24.8µg 0.5µg 44%
Vitamin B3 5.575mg 0.282mg 33%
Protein 17.19g 0.94g 33%
Phosphorus 215mg 14mg 29%
Sodium 630mg 0mg 27%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.06mg 18%
Iron 1.37mg 0.1mg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.015g 14%
Fats 8.05g 0.12g 12%
Polyunsaturated fat 1.88g 0.025g 12%
Vitamin B5 0.826mg 0.25mg 12%
Zinc 1.34mg 0.07mg 12%
Vitamin B2 0.186mg 0.04mg 11%
Calories 220kcal 47kcal 9%
Choline 47.8mg 8.4mg 7%
Vitamin B1 0.172mg 0.087mg 7%
Monounsaturated fat 2.949g 0.023g 7%
Vitamin K 8.7µg 0µg 7%
Calcium 95mg 40mg 6%
Magnesium 32mg 10mg 5%
Copper 0.089mg 0.045mg 5%
Fiber 1.2g 2.4g 5%
Vitamin A 35µg 11µg 3%
Carbs 19.87g 11.75g 3%
Vitamin E 0.61mg 0.18mg 3%
Potassium 226mg 181mg 1%
Manganese 0.025mg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 9.35g N/A
Sugar 4.68g 9.35g N/A
Folate 31µg 30µg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1728.7%
Contains more FatsFats +6608.3%
Contains more CarbsCarbs +69.1%
Contains more OtherOther +438.6%
Contains more WaterWater +65.2%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +12721.7%
Contains more Poly. FatPolyunsaturated fat +7420%
Contains less Sat. FatSaturated fat -99.5%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.