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  6. Club sandwich vs. Quinoa

Club sandwich vs. Quinoa — In-Depth Nutrition Comparison

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How are club sandwich and quinoa different?

  • Club sandwich is richer in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and calcium, while quinoa is higher in copper.
  • Club sandwich covers your daily need for selenium, 40% more than quinoa.
  • Quinoa is lower in cholesterol.

Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Quinoa, cooked types were used in this article.

Infographic

Club sandwich vs Quinoa 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%
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +458.8%
Contains more PotassiumPotassium +31.4%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +41.4%
Contains more SeleniumSelenium +785.7%
Contains more MagnesiumMagnesium +100%
Contains more CopperCopper +115.7%
Contains less SodiumSodium -98.9%
~equal in Iron ~1.49mg

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%
Quinoa
Quinoa
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.7%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +1253.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +140.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +107.8%
Contains more FolateFolate +35.5%
~equal in Vitamin E ~0.63mg

All nutrients comparison - raw data values

Nutrient Club sandwich Quinoa DV% diff.
Selenium 24.8µg 2.8µg 40%
Vitamin B3 5.575mg 0.412mg 32%
Manganese 0.631mg 27%
Sodium 630mg 7mg 27%
Protein 17.19g 4.4g 26%
Vitamin B12 0.47µg 0µg 20%
Vitamin B5 0.826mg 17%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.231g 13%
Vitamin B6 0.296mg 0.123mg 13%
Copper 0.089mg 0.192mg 11%
Fats 8.05g 1.92g 9%
Phosphorus 215mg 152mg 9%
Calcium 95mg 17mg 8%
Magnesium 32mg 64mg 8%
Vitamin K 8.7µg 0µg 7%
Starch 17.63g 7%
Fiber 1.2g 2.8g 6%
Monounsaturated fat 2.949g 0.528g 6%
Vitamin B2 0.186mg 0.11mg 6%
Choline 47.8mg 23mg 5%
Polyunsaturated fat 1.88g 1.078g 5%
Calories 220kcal 120kcal 5%
Vitamin B1 0.172mg 0.107mg 5%
Vitamin C 4.4mg 0mg 5%
Vitamin A 35µg 0µg 4%
Folate 31µg 42µg 3%
Zinc 1.34mg 1.09mg 2%
Iron 1.37mg 1.49mg 2%
Potassium 226mg 172mg 2%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Carbs 19.87g 21.3g 0%
Net carbs 18.67g 18.5g N/A
Sugar 4.68g 0.87g N/A
Vitamin E 0.61mg 0.63mg 0%
Trans fat 0.071g N/A
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0.015g 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
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +290.7%
Contains more FatsFats +319.3%
Contains more OtherOther +207.8%
Contains more WaterWater +36.3%
~equal in Carbs ~21.3g

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +458.5%
Contains more Poly. FatPolyunsaturated fat +74.4%
Contains less Sat. FatSaturated fat -92.6%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.