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 RAE, Folate, Vitamin C, and Iron.
- Spinach raw covers your daily need of 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
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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
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Phosphorus
+338.8%
Contains
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Zinc
+152.8%
Contains
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Selenium
+2380%
Contains
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Iron
+97.8%
Contains
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Magnesium
+146.9%
Contains
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Potassium
+146.9%
Contains
less
Sodium
-87.5%
Contains
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Copper
+46.1%
Equal in Calcium - 99
Contains
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Phosphorus
+338.8%
Contains
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Zinc
+152.8%
Contains
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Selenium
+2380%
Contains
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Iron
+97.8%
Contains
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Magnesium
+146.9%
Contains
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Potassium
+146.9%
Contains
less
Sodium
-87.5%
Contains
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Copper
+46.1%
Equal in Calcium - 99
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
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Vitamin D
+∞%
Contains
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Vitamin B1
+120.5%
Contains
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Vitamin B3
+670%
Contains
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Vitamin B5
+1170.8%
Contains
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Vitamin B6
+51.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+2512%
Contains
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Vitamin E
+232.8%
Contains
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Vitamin C
+538.6%
Contains
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Folate
+525.8%
Contains
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Vitamin K
+5450.6%
Equal in Vitamin B2 - 0.189
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+120.5%
Contains
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Vitamin B3
+670%
Contains
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Vitamin B5
+1170.8%
Contains
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Vitamin B6
+51.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+2512%
Contains
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Vitamin E
+232.8%
Contains
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Vitamin C
+538.6%
Contains
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Folate
+525.8%
Contains
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Vitamin K
+5450.6%
Equal in Vitamin B2 - 0.189
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+501%
Contains
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Fats
+1964.1%
Contains
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Carbs
+447.4%
Contains
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Other
+37.8%
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Water
+74%
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Contains
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Protein
+501%
Contains
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Fats
+1964.1%
Contains
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Carbs
+447.4%
Contains
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Other
+37.8%
Contains
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Water
+74%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+29390%
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Polyunsaturated fat
+1039.4%
Contains
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Saturated Fat
-98%
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Saturated Fat:
0.063 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.165 g
Contains
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Monounsaturated Fat
+29390%
Contains
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Polyunsaturated fat
+1039.4%
Contains
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Saturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 18.67g | 1.43g |
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| Protein | 17.19g | 2.86g |
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| Fats | 8.05g | 0.39g |
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| Carbs | 19.87g | 3.63g |
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| Calories | 220kcal | 23kcal |
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| Fructose | 0.15g |
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| Sugar | 4.68g | 0.42g |
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| Fiber | 1.2g | 2.2g |
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| Calcium | 95mg | 99mg |
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| Iron | 1.37mg | 2.71mg |
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| Magnesium | 32mg | 79mg |
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| Phosphorus | 215mg | 49mg |
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| Potassium | 226mg | 558mg |
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| Sodium | 630mg | 79mg |
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| Zinc | 1.34mg | 0.53mg |
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| Copper | 0.089mg | 0.13mg |
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| Manganese | 0.897mg |
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| Selenium | 24.8µg | 1µg |
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| Vitamin A | 359IU | 9377IU |
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| Vitamin A RAE | 35µg | 469µg |
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| Vitamin E | 0.61mg | 2.03mg |
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| Vitamin D | 5IU | 0IU |
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| Vitamin D | 0.1µg | 0µg |
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| Vitamin C | 4.4mg | 28.1mg |
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| Vitamin B1 | 0.172mg | 0.078mg |
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| Vitamin B2 | 0.186mg | 0.189mg |
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| Vitamin B3 | 5.575mg | 0.724mg |
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| Vitamin B5 | 0.826mg | 0.065mg |
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| Vitamin B6 | 0.296mg | 0.195mg |
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| Folate | 31µg | 194µg |
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| Vitamin B12 | 0.47µg | 0µg |
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| Vitamin K | 8.7µg | 482.9µg |
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| Tryptophan | 0.039mg |
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| Threonine | 0.122mg |
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| Isoleucine | 0.147mg |
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| Leucine | 0.223mg |
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| Lysine | 0.174mg |
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| Methionine | 0.053mg |
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| Phenylalanine | 0.129mg |
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| Valine | 0.161mg |
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| Histidine | 0.064mg |
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| Cholesterol | 46mg | 0mg |
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| Trans Fat | 0.071g | 0g |
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| Saturated Fat | 3.109g | 0.063g |
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| Omega-3 - DHA | 0.007g | 0g |
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| Omega-3 - EPA | 0.004g | 0g |
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| Omega-3 - DPA | 0.004g | 0g |
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| Monounsaturated Fat | 2.949g | 0.01g |
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| Polyunsaturated fat | 1.88g | 0.165g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
39%
181%
Minerals Daily Need Coverage Score
50%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 4.26g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 551mg)
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Spinach raw is lower in Saturated Fat (difference - 3.046g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
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.