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  6. Club sandwich vs. Pea raw

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

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A recap on differences between club sandwich and pea raw

  • Club sandwich has more selenium, vitamin B3, vitamin B12, phosphorus, and vitamin B5; however, pea raw is higher in vitamin C and fiber.
  • Club sandwich covers your daily selenium needs 42% more than pea raw.
  • Pea raw has less cholesterol.

Food varieties used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Peas, green, raw.

Infographic

Club sandwich vs Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +280%
Contains more PhosphorusPhosphorus +99.1%
Contains more SeleniumSelenium +1277.8%
Contains more CopperCopper +97.8%
Contains less SodiumSodium -99.2%
~equal in Magnesium ~33mg
~equal in Potassium ~244mg
~equal in Iron ~1.47mg
~equal in Zinc ~1.24mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +369.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +694.2%
Contains more Vitamin B6Vitamin B6 +75.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +68.3%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin B1Vitamin B1 +54.7%
Contains more Vitamin KVitamin K +185.1%
Contains more FolateFolate +109.7%
~equal in Vitamin A ~38µg

All nutrients comparison - raw data values

Nutrient Club sandwich Pea raw DV% diff.
Selenium 24.8µg 1.8µg 42%
Vitamin C 4.4mg 40mg 40%
Sodium 630mg 5mg 27%
Protein 17.19g 5.42g 24%
Vitamin B3 5.575mg 2.09mg 22%
Vitamin B12 0.47µg 0µg 20%
Manganese 0.41mg 18%
Fiber 1.2g 5.7g 18%
Cholesterol 46mg 0mg 15%
Phosphorus 215mg 108mg 15%
Saturated fat 3.109g 0.071g 14%
Vitamin B5 0.826mg 0.104mg 14%
Vitamin K 8.7µg 24.8µg 13%
Fats 8.05g 0.4g 12%
Polyunsaturated fat 1.88g 0.187g 11%
Copper 0.089mg 0.176mg 10%
Vitamin B6 0.296mg 0.169mg 10%
Folate 31µg 65µg 9%
Vitamin B1 0.172mg 0.266mg 8%
Calcium 95mg 25mg 7%
Monounsaturated fat 2.949g 0.035g 7%
Calories 220kcal 81kcal 7%
Choline 47.8mg 28.4mg 4%
Vitamin B2 0.186mg 0.132mg 4%
Vitamin E 0.61mg 0.13mg 3%
Carbs 19.87g 14.45g 2%
Vitamin D 0.1µg 0µg 1%
Zinc 1.34mg 1.24mg 1%
Iron 1.37mg 1.47mg 1%
Potassium 226mg 244mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 8.75g N/A
Magnesium 32mg 33mg 0%
Sugar 4.68g 5.67g N/A
Vitamin A 35µg 38µg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +217.2%
Contains more FatsFats +1912.5%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +172.4%
Contains more WaterWater +50.2%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +8325.7%
Contains more Poly. FatPolyunsaturated fat +905.3%
Contains less Sat. FatSaturated fat -97.7%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.