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  6. Club sandwich vs. Sweet potato

Club sandwich vs. Sweet potato — In-Depth Nutrition Comparison

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How are club sandwich and sweet potato different?

  • Club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B2, and iron, while sweet potato is higher in vitamin A.
  • Sweet potato covers your daily need for vitamin A, 277% more than club sandwich.
  • Sweet potato is lower in cholesterol.

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

Infographic

Club sandwich vs Sweet potato infographic
Infographic link

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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +216.7%
Contains more IronIron +124.6%
Contains more ZincZinc +346.7%
Contains more PhosphorusPhosphorus +357.4%
Contains more SeleniumSelenium +4033.3%
Contains more PotassiumPotassium +49.1%
Contains more CopperCopper +69.7%
Contains less SodiumSodium -91.3%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +83.3%
Contains more Vitamin EVitamin E +134.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +120.5%
Contains more Vitamin B2Vitamin B2 +204.9%
Contains more Vitamin B3Vitamin B3 +900.9%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +383.3%
Contains more FolateFolate +181.8%
Contains more CholineCholine +288.6%
Contains more Vitamin AVitamin A +1925.7%
~equal in Vitamin B5 ~0.8mg

All nutrients comparison - raw data values

Nutrient Club sandwich Sweet potato DV% diff.
Vitamin A 35µg 709µg 75%
Selenium 24.8µg 0.6µg 44%
Vitamin B3 5.575mg 0.557mg 31%
Protein 17.19g 1.57g 31%
Sodium 630mg 55mg 25%
Phosphorus 215mg 47mg 24%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.018g 14%
Polyunsaturated fat 1.88g 0.014g 12%
Fats 8.05g 0.05g 12%
Manganese 0.258mg 11%
Iron 1.37mg 0.61mg 10%
Vitamin B2 0.186mg 0.061mg 10%
Zinc 1.34mg 0.3mg 9%
Vitamin B1 0.172mg 0.078mg 8%
Vitamin B6 0.296mg 0.209mg 7%
Monounsaturated fat 2.949g 0.001g 7%
Calories 220kcal 86kcal 7%
Copper 0.089mg 0.151mg 7%
Fiber 1.2g 3g 7%
Calcium 95mg 30mg 7%
Vitamin K 8.7µg 1.8µg 6%
Choline 47.8mg 12.3mg 6%
Starch 12.65g 5%
Folate 31µg 11µg 5%
Potassium 226mg 337mg 3%
Vitamin E 0.61mg 0.26mg 2%
Magnesium 32mg 25mg 2%
Vitamin C 4.4mg 2.4mg 2%
Vitamin D 0.1µg 0µg 1%
Fructose 0.7g 1%
Vitamin B5 0.826mg 0.8mg 1%
Vitamin D 5IU 0IU 1%
Carbs 19.87g 20.12g 0%
Net carbs 18.67g 17.12g N/A
Sugar 4.68g 4.18g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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
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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +994.9%
Contains more FatsFats +16000%
Contains more OtherOther +141.8%
Contains more WaterWater +47.1%
~equal in Carbs ~20.12g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +294800%
Contains more Poly. FatPolyunsaturated fat +13328.6%
Contains less Sat. FatSaturated fat -99.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.