Club sandwich vs. Soybean raw — In-Depth Nutrition Comparison
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How are club sandwich and soybean raw different?
- Soybean raw has more iron, copper, folate, phosphorus, magnesium, vitamin B1, vitamin B2, potassium, fiber, and zinc than club sandwich.
- Daily need coverage for iron for soybean raw is 179% higher.
Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Soybeans, mature seeds, raw are the varieties 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 more SeleniumSelenium | +39.3% |
| Contains more MagnesiumMagnesium | +775% |
| Contains more CalciumCalcium | +191.6% |
| Contains more PotassiumPotassium | +695.1% |
| Contains more IronIron | +1046% |
| Contains more CopperCopper | +1762.9% |
| Contains more ZincZinc | +264.9% |
| Contains more PhosphorusPhosphorus | +227.4% |
| Contains less SodiumSodium | -99.7% |
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 more Vitamin AVitamin A | +3400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +243.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +36.4% |
| Contains more Vitamin EVitamin E | +39.3% |
| Contains more Vitamin B1Vitamin B1 | +408.1% |
| Contains more Vitamin B2Vitamin B2 | +367.7% |
| Contains more Vitamin B6Vitamin B6 | +27.4% |
| Contains more Vitamin KVitamin K | +440.2% |
| Contains more FolateFolate | +1109.7% |
| Contains more CholineCholine | +142.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more WaterWater | +515% |
| Contains more ProteinProtein | +112.3% |
| Contains more FatsFats | +147.7% |
| Contains more CarbsCarbs | +51.8% |
| Contains more OtherOther | +105.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated fat | +49.3% |
| Contains more Poly. FatPolyunsaturated fat | +498.7% |
~equal in
Saturated fat
~2.884g
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.37mg | 15.7mg | 179% |
| Copper | 0.089mg | 1.658mg | 174% |
| Manganese | 2.517mg | 109% | |
| Folate | 31µg | 375µg | 86% |
| Phosphorus | 215mg | 704mg | 70% |
| Polyunsaturated fat | 1.88g | 11.255g | 63% |
| Magnesium | 32mg | 280mg | 59% |
| Vitamin B1 | 0.172mg | 0.874mg | 59% |
| Vitamin B2 | 0.186mg | 0.87mg | 53% |
| Potassium | 226mg | 1797mg | 46% |
| Protein | 17.19g | 36.49g | 39% |
| Fiber | 1.2g | 9.3g | 32% |
| Zinc | 1.34mg | 4.89mg | 32% |
| Vitamin K | 8.7µg | 47µg | 32% |
| Sodium | 630mg | 2mg | 27% |
| Vitamin B3 | 5.575mg | 1.623mg | 25% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Calcium | 95mg | 277mg | 18% |
| Fats | 8.05g | 19.94g | 18% |
| Cholesterol | 46mg | 0mg | 15% |
| Selenium | 24.8µg | 17.8µg | 13% |
| Choline | 47.8mg | 115.9mg | 12% |
| Calories | 220kcal | 446kcal | 11% |
| Vitamin B6 | 0.296mg | 0.377mg | 6% |
| Vitamin A | 35µg | 1µg | 4% |
| Monounsaturated fat | 2.949g | 4.404g | 4% |
| Carbs | 19.87g | 30.16g | 3% |
| Vitamin C | 4.4mg | 6mg | 2% |
| Vitamin E | 0.61mg | 0.85mg | 2% |
| Saturated fat | 3.109g | 2.884g | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Vitamin B5 | 0.826mg | 0.793mg | 1% |
| Net carbs | 18.67g | 20.86g | N/A |
| Sugar | 4.68g | 7.33g | N/A |
| Trans fat | 0.071g | 0g | N/A |
| Tryptophan | 0.591mg | 0% | |
| Threonine | 1.766mg | 0% | |
| Isoleucine | 1.971mg | 0% | |
| Leucine | 3.309mg | 0% | |
| Lysine | 2.706mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 2.122mg | 0% | |
| Valine | 2.029mg | 0% | |
| Histidine | 1.097mg | 0% | |
| 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
37%
83%
Minerals Daily Need Coverage Score
50%
244%
Comparison summary
Which food is lower in Cholesterol?
Soybean raw is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 0.225g)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 2.65g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 14)
Which food is cheaper?
Club sandwich is cheaper (difference - $3.4)
Which food is richer in vitamins?
?
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.