Club sandwich vs. Brown rice — In-Depth Nutrition Comparison
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How are club sandwich and brown rice different?
- Club sandwich is higher than brown rice in selenium, vitamin B12, vitamin B3, phosphorus, vitamin B6, iron, and calcium.
- Club sandwich covers your daily need for selenium, 35% more than brown rice.
- Brown rice is lower in cholesterol.
Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Rice, brown, long-grain, cooked types were used in this article.
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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 more CalciumCalcium | +3066.7% |
| Contains more PotassiumPotassium | +162.8% |
| Contains more IronIron | +144.6% |
| Contains more ZincZinc | +88.7% |
| Contains more PhosphorusPhosphorus | +108.7% |
| Contains more SeleniumSelenium | +327.6% |
| Contains more MagnesiumMagnesium | +21.9% |
| Contains more CopperCopper | +19.1% |
| Contains less SodiumSodium | -99.4% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +258.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +169.6% |
| Contains more Vitamin B3Vitamin B3 | +117.7% |
| Contains more Vitamin B5Vitamin B5 | +117.4% |
| Contains more Vitamin B6Vitamin B6 | +140.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +4250% |
| Contains more FolateFolate | +244.4% |
| Contains more CholineCholine | +419.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 42% | |
| Selenium | 24.8µg | 5.8µg | 35% |
| Protein | 17.19g | 2.74g | 29% |
| Sodium | 630mg | 4mg | 27% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Vitamin B3 | 5.575mg | 2.561mg | 19% |
| Phosphorus | 215mg | 103mg | 16% |
| Cholesterol | 46mg | 0mg | 15% |
| Saturated fat | 3.109g | 0.26g | 13% |
| Vitamin B6 | 0.296mg | 0.123mg | 13% |
| Fats | 8.05g | 0.97g | 11% |
| Starch | 24.79g | 10% | |
| Iron | 1.37mg | 0.56mg | 10% |
| Polyunsaturated fat | 1.88g | 0.366g | 10% |
| Vitamin B5 | 0.826mg | 0.38mg | 9% |
| Calcium | 95mg | 3mg | 9% |
| Vitamin B2 | 0.186mg | 0.069mg | 9% |
| Vitamin K | 8.7µg | 0.2µg | 7% |
| Choline | 47.8mg | 9.2mg | 7% |
| Zinc | 1.34mg | 0.71mg | 6% |
| Folate | 31µg | 9µg | 6% |
| Monounsaturated fat | 2.949g | 0.369g | 6% |
| Calories | 220kcal | 123kcal | 5% |
| Vitamin C | 4.4mg | 0mg | 5% |
| Vitamin A | 35µg | 0µg | 4% |
| Potassium | 226mg | 86mg | 4% |
| Vitamin E | 0.61mg | 0.17mg | 3% |
| Copper | 0.089mg | 0.106mg | 2% |
| Fiber | 1.2g | 1.6g | 2% |
| Magnesium | 32mg | 39mg | 2% |
| Carbs | 19.87g | 25.58g | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin B1 | 0.172mg | 0.178mg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 23.98g | N/A |
| Sugar | 4.68g | 0.24g | N/A |
| Trans fat | 0.071g | 0g | N/A |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.095mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.214mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Omega-3 - EPA | 0.004g | 0g | N/A |
| Omega-3 - DHA | 0.007g | 0g | N/A |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-3 - DPA | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +527.4% |
| Contains more FatsFats | +729.9% |
| Contains more OtherOther | +438.6% |
| Contains more CarbsCarbs | +28.7% |
| Contains more WaterWater | +33.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated fat | +699.2% |
| Contains more Poly. FatPolyunsaturated fat | +413.7% |
| Contains less Sat. FatSaturated fat | -91.6% |
