Club sandwich vs. Roe — In-Depth Nutrition Comparison
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How are Club sandwich and Roe different?
- Club sandwich is richer in Vitamin B3, while Roe is higher in Vitamin B12, Vitamin B2, Selenium, Phosphorus, Folate, Vitamin C, and Vitamin B1.
- Roe covers your daily need of Vitamin B12 461% more than Club sandwich.
- Club sandwich contains 5 times more Sodium than Roe. Club sandwich contains 630mg of Sodium, while Roe contains 117mg.
Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fish, roe, mixed species, cooked, dry heat 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
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Calcium
+239.3%
Contains
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Iron
+77.9%
Contains
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Magnesium
+23.1%
Contains
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Phosphorus
+139.5%
Contains
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Potassium
+25.2%
Contains
less
Sodium
-81.4%
Contains
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Copper
+43.8%
Contains
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Selenium
+108.5%
Equal in Zinc - 1.28
Contains
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Calcium
+239.3%
Contains
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Iron
+77.9%
Contains
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Magnesium
+23.1%
Contains
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Phosphorus
+139.5%
Contains
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Potassium
+25.2%
Contains
less
Sodium
-81.4%
Contains
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Copper
+43.8%
Contains
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Selenium
+108.5%
Equal in Zinc - 1.28
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
+18.5%
Contains
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Vitamin B3
+154.3%
Contains
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Vitamin B6
+60%
Contains
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Vitamin C
+272.7%
Contains
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Vitamin B1
+61%
Contains
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Vitamin B2
+410.2%
Contains
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Vitamin B5
+39.7%
Contains
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Folate
+196.8%
Contains
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Vitamin B12
+2355.3%
Contains
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Vitamin A
+18.5%
Contains
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Vitamin B3
+154.3%
Contains
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Vitamin B6
+60%
Contains
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Vitamin C
+272.7%
Contains
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Vitamin B1
+61%
Contains
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Vitamin B2
+410.2%
Contains
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Vitamin B5
+39.7%
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Folate
+196.8%
Contains
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Vitamin B12
+2355.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+934.9%
Contains
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Protein
+66.5%
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Water
+11.6%
Equal in Fats - 8.23
Equal in Other - 2.6
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
Contains
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Carbs
+934.9%
Contains
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Protein
+66.5%
Contains
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Water
+11.6%
Equal in Fats - 8.23
Equal in Other - 2.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+38.5%
Contains
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Saturated Fat
-40%
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Polyunsaturated fat
+81.1%
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Saturated Fat:
1.866 g
Monounsaturated Fat:
2.129 g
Polyunsaturated fat:
3.404 g
Contains
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Monounsaturated Fat
+38.5%
Contains
less
Saturated Fat
-40%
Contains
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Polyunsaturated fat
+81.1%
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 Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.67g | 1.92g |
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| Protein | 17.19g | 28.62g |
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| Fats | 8.05g | 8.23g |
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| Carbs | 19.87g | 1.92g |
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| Calories | 220kcal | 204kcal |
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| Sugar | 4.68g |
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| Fiber | 1.2g | 0g |
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| Calcium | 95mg | 28mg |
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| Iron | 1.37mg | 0.77mg |
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| Magnesium | 32mg | 26mg |
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| Phosphorus | 215mg | 515mg |
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| Potassium | 226mg | 283mg |
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| Sodium | 630mg | 117mg |
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| Zinc | 1.34mg | 1.28mg |
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| Copper | 0.089mg | 0.128mg |
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| Manganese | 0.013mg |
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| Selenium | 24.8µg | 51.7µg |
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| Vitamin A | 359IU | 303IU |
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| Vitamin A RAE | 35µg | 91µg |
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| Vitamin E | 0.61mg |
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| Vitamin D | 5IU |
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| Vitamin D | 0.1µg |
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| Vitamin C | 4.4mg | 16.4mg |
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| Vitamin B1 | 0.172mg | 0.277mg |
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| Vitamin B2 | 0.186mg | 0.949mg |
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| Vitamin B3 | 5.575mg | 2.192mg |
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| Vitamin B5 | 0.826mg | 1.154mg |
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| Vitamin B6 | 0.296mg | 0.185mg |
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| Folate | 31µg | 92µg |
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| Vitamin B12 | 0.47µg | 11.54µg |
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| Vitamin K | 8.7µg |
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| Tryptophan | 0.375mg |
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| Threonine | 1.305mg |
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| Isoleucine | 1.465mg |
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| Leucine | 2.509mg |
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| Lysine | 2.179mg |
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| Methionine | 0.71mg |
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| Phenylalanine | 1.401mg |
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| Valine | 1.676mg |
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| Histidine | 0.778mg |
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| Cholesterol | 46mg | 479mg |
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| Trans Fat | 0.071g |
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| Saturated Fat | 3.109g | 1.866g |
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| Omega-3 - DHA | 0.007g | 1.747g |
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| Omega-3 - EPA | 0.004g | 1.26g |
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| Omega-3 - DPA | 0.004g | 0.105g |
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| Monounsaturated Fat | 2.949g | 2.129g |
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| Polyunsaturated fat | 1.88g | 3.404g |
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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%
169%
Minerals Daily Need Coverage Score
50%
68%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 513mg)
Which food is lower in Saturated Fat?
Roe is lower in Saturated Fat (difference - 1.243g)
Which food is lower in Cholesterol?
Club sandwich is lower in Cholesterol (difference - 433mg)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 27)
Which food is cheaper?
Club sandwich is cheaper (difference - $100)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.