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  6. Club sandwich vs. Soybean raw

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.

Infographic

Club sandwich vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
~equal in Vitamin B5 ~0.793mg

All nutrients comparison - raw data values

Nutrient Club sandwich Soybean raw 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

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
36% 20% 30% 9% 5%
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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
16% 24% 61%
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

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.