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Club sandwich vs. Salsa — In-Depth Nutrition Comparison

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How are club sandwich and salsa different?

  • Club sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B2, vitamin B6, and zinc; however, salsa is richer in iron.
  • Daily need coverage for selenium for club sandwich is 44% higher.
  • Salsa has less cholesterol.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and USDA Commodity, salsa are the varieties used in this article.

Infographic

Club sandwich vs Salsa 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%
Salsa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +691.7%
Contains more ZincZinc +688.2%
Contains more PhosphorusPhosphorus +616.7%
Contains more SeleniumSelenium +6100%
Contains more PotassiumPotassium +19.5%
Contains more IronIron +63.5%
Contains less SodiumSodium -31.7%
~equal in Copper ~0.096mg
~equal in Manganese ~mg

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%
Salsa
0
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B2Vitamin B2 +520%
Contains more Vitamin B3Vitamin B3 +416.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +98.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +63.2%
Contains more CholineCholine +∞%
~equal in Vitamin C ~4mg

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
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +1046%
Contains more FatsFats +3925%
Contains more CarbsCarbs +183.9%
Contains more OtherOther +48.1%
Contains more WaterWater +70.8%

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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +18331.3%
Contains more Poly. FatPolyunsaturated fat +1657%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Salsa
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Salsa DV% diff.
Selenium 24.8µg 0.4µg 44%
Protein 17.19g 1.5g 31%
Vitamin B3 5.575mg 1.08mg 28%
Phosphorus 215mg 30mg 26%
Vitamin B12 0.47µg 0µg 20%
Vitamin B5 0.826mg 17%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.029g 14%
Fats 8.05g 0.2g 12%
Polyunsaturated fat 1.88g 0.107g 12%
Vitamin B2 0.186mg 0.03mg 12%
Zinc 1.34mg 0.17mg 11%
Iron 1.37mg 2.24mg 11%
Vitamin B6 0.296mg 0.149mg 11%
Vitamin B1 0.172mg 0.05mg 10%
Sodium 630mg 430mg 9%
Choline 47.8mg 9%
Calories 220kcal 36kcal 9%
Calcium 95mg 12mg 8%
Vitamin K 8.7µg 7%
Monounsaturated fat 2.949g 0.016g 7%
Vitamin E 0.61mg 4%
Carbs 19.87g 7g 4%
Magnesium 32mg 16mg 4%
Folate 31µg 19µg 3%
Vitamin D 0.1µg 1%
Vitamin A 35µg 28µg 1%
Copper 0.089mg 0.096mg 1%
Fiber 1.2g 1.4g 1%
Potassium 226mg 270mg 1%
Vitamin D 5IU 1%
Vitamin C 4.4mg 4mg 0%
Net carbs 18.67g 5.6g N/A
Sugar 4.68g N/A
Trans fat 0.071g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Salsa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
37%
Club sandwich
9%
Salsa
Minerals Daily Need Coverage Score
50%
Club sandwich
23%
Salsa

Comparison summary

Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 200mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 3.08g)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.