Club sandwich vs. Rice — In-Depth Nutrition Comparison
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What are the main differences between Club sandwich and Rice?
- Rice has less Selenium, Vitamin B3, Phosphorus, Vitamin B12, Vitamin B6, Vitamin B2, and Vitamin B5 than Club sandwich.
- Club sandwich's daily need coverage for Selenium is 31% higher.
- Rice contains less Cholesterol.
We used Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Rice, white, long-grain, regular, enriched, cooked types in this comparison.
Infographic
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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.
Contains
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Calcium
+850%
Contains
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Iron
+14.2%
Contains
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Magnesium
+166.7%
Contains
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Phosphorus
+400%
Contains
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Potassium
+545.7%
Contains
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Zinc
+173.5%
Contains
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Copper
+29%
Contains
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Selenium
+230.7%
Contains
less
Sodium
-99.8%
Contains
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Calcium
+850%
Contains
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Iron
+14.2%
Contains
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Magnesium
+166.7%
Contains
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Phosphorus
+400%
Contains
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Potassium
+545.7%
Contains
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Zinc
+173.5%
Contains
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Copper
+29%
Contains
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Selenium
+230.7%
Contains
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Sodium
-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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1425%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+1330.8%
Contains
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Vitamin B3
+277.7%
Contains
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Vitamin B5
+111.8%
Contains
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Vitamin B6
+218.3%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Folate
+87.1%
Equal in Vitamin B1 - 0.163
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1425%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+1330.8%
Contains
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Vitamin B3
+277.7%
Contains
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Vitamin B5
+111.8%
Contains
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Vitamin B6
+218.3%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Folate
+87.1%
Equal in Vitamin B1 - 0.163
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+539%
Contains
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Fats
+2775%
Contains
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Other
+464.3%
Contains
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Carbs
+41.8%
Contains
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Water
+30.3%
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Contains
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Protein
+539%
Contains
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Fats
+2775%
Contains
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Other
+464.3%
Contains
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Carbs
+41.8%
Contains
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Water
+30.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+3251.1%
Contains
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Polyunsaturated fat
+2373.7%
Contains
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Saturated Fat
-97.5%
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.076 g
Contains
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Monounsaturated Fat
+3251.1%
Contains
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Polyunsaturated fat
+2373.7%
Contains
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Saturated Fat
-97.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.67g | 27.77g |
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| Protein | 17.19g | 2.69g |
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| Fats | 8.05g | 0.28g |
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| Carbs | 19.87g | 28.17g |
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| Calories | 220kcal | 130kcal |
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| Sugar | 4.68g | 0.05g |
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| Fiber | 1.2g | 0.4g |
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| Calcium | 95mg | 10mg |
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| Iron | 1.37mg | 1.2mg |
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| Magnesium | 32mg | 12mg |
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| Phosphorus | 215mg | 43mg |
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| Potassium | 226mg | 35mg |
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| Sodium | 630mg | 1mg |
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| Zinc | 1.34mg | 0.49mg |
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| Copper | 0.089mg | 0.069mg |
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| Manganese | 0.472mg |
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| Selenium | 24.8µg | 7.5µg |
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| Vitamin A | 359IU | 0IU |
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| Vitamin A RAE | 35µg | 0µg |
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| Vitamin E | 0.61mg | 0.04mg |
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| Vitamin D | 5IU | 0IU |
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| Vitamin D | 0.1µg | 0µg |
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| Vitamin C | 4.4mg | 0mg |
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| Vitamin B1 | 0.172mg | 0.163mg |
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| Vitamin B2 | 0.186mg | 0.013mg |
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| Vitamin B3 | 5.575mg | 1.476mg |
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| Vitamin B5 | 0.826mg | 0.39mg |
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| Vitamin B6 | 0.296mg | 0.093mg |
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| Folate | 31µg | 58µg |
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| Vitamin B12 | 0.47µg | 0µg |
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| Vitamin K | 8.7µg | 0µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.096mg |
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| Isoleucine | 0.116mg |
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| Leucine | 0.222mg |
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| Lysine | 0.097mg |
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| Methionine | 0.063mg |
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| Phenylalanine | 0.144mg |
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| Valine | 0.164mg |
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| Histidine | 0.063mg |
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| Cholesterol | 46mg | 0mg |
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| Trans Fat | 0.071g |
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| Saturated Fat | 3.109g | 0.077g |
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| Omega-3 - DHA | 0.007g | 0g |
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| Omega-3 - EPA | 0.004g | 0g |
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| Omega-3 - DPA | 0.004g | 0g |
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| Monounsaturated Fat | 2.949g | 0.088g |
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| Polyunsaturated fat | 1.88g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
13%
Minerals Daily Need Coverage Score
50%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 4.63g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 629mg)
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 3.032g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 60)
Which food is cheaper?
Club sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins