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Club sandwich vs. Smoothie — In-Depth Nutrition Comparison

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How are club sandwich and smoothie different?

  • Club sandwich is richer in vitamin B3, vitamin B6, iron, vitamin B12, potassium, and calcium, while smoothie is higher in vitamin C.
  • Club sandwich covers your daily need for vitamin B3, 30% more than smoothie.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Beverages, V8 SPLASH Smoothies, Strawberry Banana types were used in this article.

Infographic

Club sandwich vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +131.7%
Contains more PotassiumPotassium +841.7%
Contains more IronIron +813.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -95.4%
~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%
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +583.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +261%
Contains more Vitamin B12Vitamin B12 +95.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +456.8%

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +1309%
Contains more FatsFats +∞%
Contains more CarbsCarbs +143.5%
Contains more OtherOther +597.1%
Contains more WaterWater +71.9%

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 Smoothie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Smoothie DV% diff.
Selenium 24.8µg 45%
Protein 17.19g 1.22g 32%
Phosphorus 215mg 31%
Vitamin B3 5.575mg 0.816mg 30%
Sodium 630mg 29mg 26%
Vitamin C 4.4mg 24.5mg 22%
Vitamin B5 0.826mg 17%
Vitamin B6 0.296mg 0.082mg 16%
Cholesterol 46mg 0mg 15%
Iron 1.37mg 0.15mg 15%
Saturated fat 3.109g 0g 14%
Vitamin B1 0.172mg 14%
Vitamin B2 0.186mg 14%
Polyunsaturated fat 1.88g 13%
Zinc 1.34mg 12%
Fats 8.05g 0g 12%
Vitamin B12 0.47µg 0.24µg 10%
Copper 0.089mg 10%
Calories 220kcal 37kcal 9%
Choline 47.8mg 9%
Folate 31µg 8%
Magnesium 32mg 8%
Vitamin K 8.7µg 7%
Monounsaturated fat 2.949g 7%
Potassium 226mg 24mg 6%
Calcium 95mg 41mg 5%
Fiber 1.2g 0g 5%
Vitamin E 0.61mg 4%
Vitamin A 35µg 4%
Carbs 19.87g 8.16g 4%
Vitamin D 0.1µg 1%
Vitamin D 5IU 1%
Net carbs 18.67g 8.16g N/A
Sugar 4.68g 7.35g N/A
Trans fat 0.071g 0g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

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

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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
11%
Smoothie
Minerals Daily Need Coverage Score
50%
Club sandwich
2%
Smoothie

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 601mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 3.109g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 2.67g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 44)
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 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
  2. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.