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  6. Club sandwich vs. Spinach raw

Club sandwich vs. Spinach raw — In-Depth Nutrition Comparison

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How are club sandwich and spinach raw different?

  • Club sandwich is richer in selenium, vitamin B3, phosphorus, and vitamin B12, while spinach raw is higher in vitamin K, vitamin A, folate, vitamin C, and iron.
  • Spinach raw covers your daily need for vitamin K, 395% more than club sandwich.
  • Spinach raw is lower in sodium.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Spinach, raw types were used in this article.

Infographic

Club sandwich vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +152.8%
Contains more PhosphorusPhosphorus +338.8%
Contains more SeleniumSelenium +2380%
Contains more MagnesiumMagnesium +146.9%
Contains more PotassiumPotassium +146.9%
Contains more IronIron +97.8%
Contains more CopperCopper +46.1%
Contains less SodiumSodium -87.5%
~equal in Calcium ~99mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +120.5%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +1170.8%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +147.7%
Contains more Vitamin CVitamin C +538.6%
Contains more Vitamin AVitamin A +1240%
Contains more Vitamin EVitamin E +232.8%
Contains more Vitamin KVitamin K +5450.6%
Contains more FolateFolate +525.8%
~equal in Vitamin B2 ~0.189mg

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +501%
Contains more FatsFats +1964.1%
Contains more CarbsCarbs +447.4%
Contains more OtherOther +37.8%
Contains more WaterWater +74%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +29390%
Contains more Poly. FatPolyunsaturated fat +1039.4%
Contains less Sat. FatSaturated fat -98%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Spinach raw DV% diff.
Vitamin K 8.7µg 482.9µg 395%
Vitamin A 35µg 469µg 48%
Selenium 24.8µg 1µg 43%
Folate 31µg 194µg 41%
Manganese 0.897mg 39%
Vitamin B3 5.575mg 0.724mg 30%
Protein 17.19g 2.86g 29%
Vitamin C 4.4mg 28.1mg 26%
Sodium 630mg 79mg 24%
Phosphorus 215mg 49mg 24%
Vitamin B12 0.47µg 0µg 20%
Iron 1.37mg 2.71mg 17%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.826mg 0.065mg 15%
Saturated fat 3.109g 0.063g 14%
Fats 8.05g 0.39g 12%
Polyunsaturated fat 1.88g 0.165g 11%
Magnesium 32mg 79mg 11%
Calories 220kcal 23kcal 10%
Potassium 226mg 558mg 10%
Vitamin E 0.61mg 2.03mg 9%
Vitamin B1 0.172mg 0.078mg 8%
Vitamin B6 0.296mg 0.195mg 8%
Zinc 1.34mg 0.53mg 7%
Monounsaturated fat 2.949g 0.01g 7%
Copper 0.089mg 0.13mg 5%
Carbs 19.87g 3.63g 5%
Choline 47.8mg 19.3mg 5%
Fiber 1.2g 2.2g 4%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 1.43g N/A
Calcium 95mg 99mg 0%
Sugar 4.68g 0.42g N/A
Vitamin B2 0.186mg 0.189mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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

Which food is preferable for your diet?

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

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
137%
Spinach raw
Minerals Daily Need Coverage Score
50%
Club sandwich
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.26g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 551mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 3.046g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
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.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.