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Club sandwich vs. Taco — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and taco

  • Club sandwich has more selenium, vitamin B3, vitamin B6, vitamin B1, and vitamin B2, while taco has more vitamin B12 and fiber.
  • Club sandwich covers your daily need for selenium, 28% more than taco.
  • Club sandwich contains 3 times more vitamin B1 than taco. While club sandwich contains 0.172mg of vitamin B1, taco contains only 0.05mg.
  • The amount of cholesterol in taco is lower.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fast foods, taco with beef, cheese, and lettuce, hard shell.

Infographic

Club sandwich vs Taco 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%
Taco
Taco
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more IronIron +15.1%
Contains more CopperCopper +15.6%
Contains more PhosphorusPhosphorus +20.8%
Contains more SeleniumSelenium +169.6%
Contains more ZincZinc +30.6%
Contains less SodiumSodium -37%
~equal in Magnesium ~32mg
~equal in Calcium ~89mg
~equal in Potassium ~209mg

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%
Taco
Taco
2
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +237.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +228.9%
Contains more FolateFolate +63.2%
Contains more CholineCholine +49.4%
Contains more Vitamin B12Vitamin B12 +97.9%
Contains more Vitamin KVitamin K +75.9%
~equal in Vitamin E ~0.6mg
~equal in Vitamin D ~0.1µg

All nutrients comparison - raw data values

Nutrient Club sandwich Taco DV% diff.
Selenium 24.8µg 9.2µg 28%
Vitamin B3 5.575mg 1.65mg 25%
Vitamin B12 0.47µg 0.93µg 19%
Protein 17.19g 8.86g 17%
Vitamin B5 0.826mg 17%
Vitamin B6 0.296mg 0.09mg 16%
Fiber 1.2g 3.9g 11%
Manganese 0.249mg 11%
Vitamin B2 0.186mg 0.06mg 10%
Vitamin B1 0.172mg 0.05mg 10%
Sodium 630mg 397mg 10%
Polyunsaturated fat 1.88g 3.042g 8%
Fats 8.05g 12.7g 7%
Starch 14.78g 6%
Vitamin K 8.7µg 15.3µg 6%
Saturated fat 3.109g 4.384g 6%
Cholesterol 46mg 28mg 6%
Phosphorus 215mg 178mg 5%
Vitamin C 4.4mg 0.4mg 4%
Monounsaturated fat 2.949g 4.411g 4%
Zinc 1.34mg 1.75mg 4%
Folate 31µg 19µg 3%
Choline 47.8mg 32mg 3%
Vitamin A 35µg 20µg 2%
Iron 1.37mg 1.19mg 2%
Potassium 226mg 209mg 1%
Calcium 95mg 89mg 1%
Copper 0.089mg 0.077mg 1%
Calories 220kcal 226kcal 0%
Carbs 19.87g 19.85g 0%
Net carbs 18.67g 15.95g N/A
Vitamin D 5IU 4IU 0%
Magnesium 32mg 32mg 0%
Sugar 4.68g 0.9g N/A
Vitamin E 0.61mg 0.6mg 0%
Vitamin D 0.1µg 0.1µg 0%
Trans fat 0.071g 0.467g N/A
Fructose 0.3g 0%
Omega-3 - EPA 0.004g 0.005g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.004g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g 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
Taco
Taco
2
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more ProteinProtein +94%
Contains more OtherOther +51%
Contains more FatsFats +57.8%
~equal in Carbs ~19.85g
~equal in Water ~57.02g

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
Taco
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -29.1%
Contains more Mono. FatMonounsaturated fat +49.6%
Contains more Poly. FatPolyunsaturated fat +61.8%

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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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.