Club sandwich vs. Summer squash — In-Depth Nutrition Comparison
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Important differences between club sandwich and summer squash
- Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, vitamin B5, and iron; however, summer squash is richer in vitamin C.
- Club sandwich's daily need coverage for selenium is 45% more.
- Summer squash contains less cholesterol.
The food varieties used in the comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Squash, summer, all varieties, 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.
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +533.3% |
| Contains more IronIron | +291.4% |
| Contains more CopperCopper | +74.5% |
| Contains more ZincZinc | +362.1% |
| Contains more PhosphorusPhosphorus | +465.8% |
| Contains more SeleniumSelenium | +12300% |
| Contains more PotassiumPotassium | +15.9% |
| 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 | +250% |
| Contains more Vitamin EVitamin E | +408.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +258.3% |
| Contains more Vitamin B2Vitamin B2 | +31% |
| Contains more Vitamin B3Vitamin B3 | +1044.8% |
| Contains more Vitamin B5Vitamin B5 | +432.9% |
| Contains more Vitamin B6Vitamin B6 | +35.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +190% |
| Contains more CholineCholine | +613.4% |
| Contains more Vitamin CVitamin C | +286.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 24.8µg | 0.2µg | 45% |
| Protein | 17.19g | 1.21g | 32% |
| Vitamin B3 | 5.575mg | 0.487mg | 32% |
| Sodium | 630mg | 2mg | 27% |
| Phosphorus | 215mg | 38mg | 25% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Cholesterol | 46mg | 0mg | 15% |
| Vitamin C | 4.4mg | 17mg | 14% |
| Saturated fat | 3.109g | 0.044g | 14% |
| Vitamin B5 | 0.826mg | 0.155mg | 13% |
| Iron | 1.37mg | 0.35mg | 13% |
| Fats | 8.05g | 0.18g | 12% |
| Polyunsaturated fat | 1.88g | 0.089g | 12% |
| Vitamin B1 | 0.172mg | 0.048mg | 10% |
| Calories | 220kcal | 16kcal | 10% |
| Zinc | 1.34mg | 0.29mg | 10% |
| Calcium | 95mg | 15mg | 8% |
| Manganese | 0.175mg | 8% | |
| Monounsaturated fat | 2.949g | 0.016g | 7% |
| Choline | 47.8mg | 6.7mg | 7% |
| Vitamin B6 | 0.296mg | 0.218mg | 6% |
| Carbs | 19.87g | 3.35g | 6% |
| Vitamin K | 8.7µg | 3µg | 5% |
| Copper | 0.089mg | 0.051mg | 4% |
| Magnesium | 32mg | 17mg | 4% |
| Vitamin B2 | 0.186mg | 0.142mg | 3% |
| Vitamin A | 35µg | 10µg | 3% |
| Vitamin E | 0.61mg | 0.12mg | 3% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Fructose | 0.95g | 1% | |
| Folate | 31µg | 29µg | 1% |
| Potassium | 226mg | 262mg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 2.25g | N/A |
| Sugar | 4.68g | 2.2g | N/A |
| Fiber | 1.2g | 1.1g | 0% |
| Trans fat | 0.071g | 0g | N/A |
| Tryptophan | 0.011mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.042mg | 0% | |
| Leucine | 0.069mg | 0% | |
| Lysine | 0.065mg | 0% | |
| Methionine | 0.017mg | 0% | |
| Phenylalanine | 0.041mg | 0% | |
| Valine | 0.053mg | 0% | |
| Histidine | 0.025mg | 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 |
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:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +1320.7% |
| Contains more FatsFats | +4372.2% |
| Contains more CarbsCarbs | +493.1% |
| Contains more OtherOther | +282.3% |
| Contains more WaterWater | +80.2% |
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
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +18331.3% |
| Contains more Poly. FatPolyunsaturated fat | +2012.4% |
| Contains less Sat. FatSaturated fat | -98.6% |
