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  6. Club sandwich vs. Rutabagas

Club sandwich vs. Rutabagas — In-Depth Nutrition Comparison

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What are the main differences between club sandwich and rutabagas?

  • Club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, and vitamin B5, yet rutabagas are richer in vitamin C.
  • Club sandwich's daily need coverage for selenium is 44% higher.
  • Rutabagas contain less cholesterol.

We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Rutabagas, raw types in this comparison.

Infographic

Club sandwich vs Rutabagas 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.
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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +120.9%
Contains more IronIron +211.4%
Contains more CopperCopper +178.1%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +305.7%
Contains more SeleniumSelenium +3442.9%
Contains more PotassiumPotassium +35%
Contains less SodiumSodium -98.1%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +103.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +91.1%
Contains more Vitamin B2Vitamin B2 +365%
Contains more Vitamin B3Vitamin B3 +696.4%
Contains more Vitamin B5Vitamin B5 +416.3%
Contains more Vitamin B6Vitamin B6 +196%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2800%
Contains more FolateFolate +47.6%
Contains more CholineCholine +239%
Contains more Vitamin CVitamin C +468.2%

All nutrients comparison - raw data values

Nutrient Club sandwich Rutabagas DV% diff.
Selenium 24.8µg 0.7µg 44%
Protein 17.19g 1.08g 32%
Vitamin B3 5.575mg 0.7mg 30%
Sodium 630mg 12mg 27%
Phosphorus 215mg 53mg 23%
Vitamin C 4.4mg 25mg 23%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.1mg 15%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.027g 14%
Vitamin B5 0.826mg 0.16mg 13%
Fats 8.05g 0.16g 12%
Polyunsaturated fat 1.88g 0.088g 12%
Iron 1.37mg 0.44mg 12%
Vitamin B2 0.186mg 0.04mg 11%
Zinc 1.34mg 0.24mg 10%
Calories 220kcal 37kcal 9%
Vitamin K 8.7µg 0.3µg 7%
Monounsaturated fat 2.949g 0.025g 7%
Vitamin B1 0.172mg 0.09mg 7%
Choline 47.8mg 14.1mg 6%
Copper 0.089mg 0.032mg 6%
Manganese 0.131mg 6%
Calcium 95mg 43mg 5%
Vitamin A 35µg 0µg 4%
Fiber 1.2g 2.3g 4%
Carbs 19.87g 8.62g 4%
Folate 31µg 21µg 3%
Magnesium 32mg 20mg 3%
Fructose 1.61g 2%
Vitamin E 0.61mg 0.3mg 2%
Potassium 226mg 305mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 6.32g N/A
Sugar 4.68g 4.46g N/A
Starch 0.4g 0%
Trans fat 0.071g 0g N/A
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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1491.7%
Contains more FatsFats +4931.3%
Contains more CarbsCarbs +130.5%
Contains more OtherOther +233.8%
Contains more WaterWater +70.3%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +11696%
Contains more Poly. FatPolyunsaturated fat +2036.4%
Contains less Sat. FatSaturated fat -99.1%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.