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  6. Club sandwich vs. Sauerkraut

Club sandwich vs. Sauerkraut — In-Depth Nutrition Comparison

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Significant differences between club sandwich and sauerkraut

  • The amount of selenium, vitamin B3, phosphorus, vitamin B12, vitamin B5, vitamin B6, vitamin B2, and vitamin B1 in club sandwich is higher than in sauerkraut.
  • Club sandwich covers your daily selenium needs 44% more than sauerkraut.
  • Sauerkraut contains less cholesterol.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Sauerkraut, canned, solids, and liquids.

Infographic

Club sandwich vs Sauerkraut infographic
Infographic link

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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +32.9%
Contains more ZincZinc +605.3%
Contains more PhosphorusPhosphorus +975%
Contains more SeleniumSelenium +4033.3%
~equal in Iron ~1.47mg
~equal in Copper ~0.096mg
~equal in Sodium ~661mg

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +335.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +719%
Contains more Vitamin B2Vitamin B2 +745.5%
Contains more Vitamin B3Vitamin B3 +3798.6%
Contains more Vitamin B5Vitamin B5 +788.2%
Contains more Vitamin B6Vitamin B6 +127.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +29.2%
Contains more CholineCholine +359.6%
Contains more Vitamin CVitamin C +234.1%
Contains more Vitamin KVitamin K +49.4%

All nutrients comparison - raw data values

Nutrient Club sandwich Sauerkraut DV% diff.
Selenium 24.8µg 0.6µg 44%
Vitamin B3 5.575mg 0.143mg 34%
Protein 17.19g 0.91g 33%
Phosphorus 215mg 20mg 28%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.826mg 0.093mg 15%
Saturated fat 3.109g 0.034g 14%
Vitamin B2 0.186mg 0.022mg 13%
Vitamin B6 0.296mg 0.13mg 13%
Vitamin B1 0.172mg 0.021mg 13%
Fats 8.05g 0.14g 12%
Polyunsaturated fat 1.88g 0.067g 12%
Vitamin C 4.4mg 14.7mg 11%
Calories 220kcal 19kcal 10%
Zinc 1.34mg 0.19mg 10%
Manganese 0.151mg 7%
Monounsaturated fat 2.949g 0.013g 7%
Calcium 95mg 30mg 7%
Fiber 1.2g 2.9g 7%
Choline 47.8mg 10.4mg 7%
Magnesium 32mg 13mg 5%
Carbs 19.87g 4.28g 5%
Vitamin A 35µg 1µg 4%
Vitamin K 8.7µg 13µg 4%
Vitamin E 0.61mg 0.14mg 3%
Potassium 226mg 170mg 2%
Folate 31µg 24µg 2%
Vitamin D 0.1µg 0µg 1%
Iron 1.37mg 1.47mg 1%
Vitamin D 5IU 0IU 1%
Sodium 630mg 661mg 1%
Copper 0.089mg 0.096mg 1%
Net carbs 18.67g 1.38g N/A
Sugar 4.68g 1.78g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%
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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +1789%
Contains more FatsFats +5650%
Contains more CarbsCarbs +364.3%
Contains more WaterWater +76.2%
~equal in Other ~2.15g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +22584.6%
Contains more Poly. FatPolyunsaturated fat +2706%
Contains less Sat. FatSaturated fat -98.9%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.