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Club sandwich vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between club sandwich and sunflower seeds?

  • Sunflower seeds are richer than club sandwich in vitamin E, copper, vitamin B1, vitamin B6, magnesium, phosphorus, selenium, folate, iron, and zinc.
  • Sunflower seeds' daily need coverage for vitamin E is 230% more.

We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Seeds, sunflower seed kernels, dried types in this article.

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Club sandwich vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +21.8%
Contains more MagnesiumMagnesium +915.6%
Contains more PotassiumPotassium +185.4%
Contains more IronIron +283.2%
Contains more CopperCopper +1922.5%
Contains more ZincZinc +273.1%
Contains more PhosphorusPhosphorus +207%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +113.7%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +214.3%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +5665.6%
Contains more Vitamin B1Vitamin B1 +760.5%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +354.4%
Contains more FolateFolate +632.3%
Contains more CholineCholine +15.3%

All nutrients comparison - raw data values

Nutrient Club sandwich Sunflower seeds DV% diff.
Vitamin E 0.61mg 35.17mg 230%
Copper 0.089mg 1.8mg 190%
Polyunsaturated fat 1.88g 23.137g 142%
Vitamin B1 0.172mg 1.48mg 109%
Manganese 1.95mg 85%
Vitamin B6 0.296mg 1.345mg 81%
Magnesium 32mg 325mg 70%
Fats 8.05g 51.46g 67%
Phosphorus 215mg 660mg 64%
Selenium 24.8µg 53µg 51%
Folate 31µg 227µg 49%
Iron 1.37mg 5.25mg 49%
Monounsaturated fat 2.949g 18.528g 39%
Zinc 1.34mg 5mg 33%
Fiber 1.2g 8.6g 30%
Sodium 630mg 9mg 27%
Vitamin B12 0.47µg 0µg 20%
Calories 220kcal 584kcal 18%
Vitamin B3 5.575mg 8.335mg 17%
Cholesterol 46mg 0mg 15%
Vitamin B2 0.186mg 0.355mg 13%
Potassium 226mg 645mg 12%
Protein 17.19g 20.78g 7%
Vitamin K 8.7µg 0µg 7%
Vitamin B5 0.826mg 1.13mg 6%
Saturated fat 3.109g 4.455g 6%
Vitamin A 35µg 3µg 4%
Vitamin C 4.4mg 1.4mg 3%
Calcium 95mg 78mg 2%
Vitamin D 0.1µg 0µg 1%
Choline 47.8mg 55.1mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 11.4g N/A
Carbs 19.87g 20g 0%
Sugar 4.68g 2.62g N/A
Trans fat 0.071g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.004g 0.014g 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
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1010.4%
Contains more ProteinProtein +20.9%
Contains more FatsFats +539.3%
Contains more OtherOther +27.8%
~equal in Carbs ~20g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -30.2%
Contains more Mono. FatMonounsaturated fat +528.3%
Contains more Poly. FatPolyunsaturated fat +1130.7%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.