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  6. Club sandwich vs. Taco salad

Club sandwich vs. Taco salad — In-Depth Nutrition Comparison

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The main differences between club sandwich and taco salad

  • Taco salad contains less selenium, vitamin B3, phosphorus, vitamin B6, vitamin B1, and vitamin B12 than club sandwich.
  • Daily need coverage for selenium for club sandwich is 41% higher.
  • Taco salad has 4 times less vitamin B3 than club sandwich. Club sandwich has 5.575mg of vitamin B3, while taco salad has 1.24mg.
  • Taco salad is lower in cholesterol.

Food types used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fast foods, taco salad.

Infographic

Club sandwich vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +23.1%
Contains more IronIron +19.1%
Contains more PhosphorusPhosphorus +198.6%
Contains more SeleniumSelenium +1027.3%
Contains more CopperCopper +27%
Contains less SodiumSodium -38.9%
~equal in Calcium ~97mg
~equal in Potassium ~210mg
~equal in Zinc ~1.36mg

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +144.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B3Vitamin B3 +349.6%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +169.1%
Contains more Vitamin B12Vitamin B12 +46.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +105.2%
Contains more FolateFolate +35.5%
~equal in Vitamin B2 ~0.18mg

All nutrients comparison - raw data values

Nutrient Club sandwich Taco salad DV% diff.
Selenium 24.8µg 2.2µg 41%
Vitamin B3 5.575mg 1.24mg 27%
Protein 17.19g 6.68g 21%
Phosphorus 215mg 72mg 20%
Vitamin B6 0.296mg 0.11mg 14%
Sodium 630mg 385mg 11%
Vitamin B1 0.172mg 0.05mg 10%
Cholesterol 46mg 22mg 8%
Polyunsaturated fat 1.88g 0.883g 7%
Vitamin K 8.7µg 7%
Manganese 0.167mg 7%
Vitamin B12 0.47µg 0.32µg 6%
Fiber 1.2g 5%
Choline 47.8mg 23.3mg 4%
Vitamin E 0.61mg 4%
Vitamin A 35µg 4%
Calories 220kcal 141kcal 4%
Vitamin B5 0.826mg 0.68mg 3%
Copper 0.089mg 0.113mg 3%
Vitamin C 4.4mg 1.8mg 3%
Iron 1.37mg 1.15mg 3%
Folate 31µg 42µg 3%
Carbs 19.87g 11.91g 3%
Saturated fat 3.109g 3.446g 2%
Fats 8.05g 7.46g 1%
Vitamin D 5IU 1%
Monounsaturated fat 2.949g 2.606g 1%
Magnesium 32mg 26mg 1%
Vitamin D 0.1µg 1%
Net carbs 18.67g 11.91g N/A
Calcium 95mg 97mg 0%
Potassium 226mg 210mg 0%
Sugar 4.68g N/A
Zinc 1.34mg 1.36mg 0%
Vitamin B2 0.186mg 0.18mg 0%
Trans fat 0.071g N/A
Tryptophan 0.075mg 0%
Threonine 0.254mg 0%
Isoleucine 0.311mg 0%
Leucine 0.549mg 0%
Lysine 0.486mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.277mg 0%
Valine 0.343mg 0%
Histidine 0.201mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +157.3%
Contains more CarbsCarbs +66.8%
Contains more OtherOther +48.1%
Contains more WaterWater +37.8%
~equal in Fats ~7.46g

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -9.8%
Contains more Mono. FatMonounsaturated fat +13.2%
Contains more Poly. FatPolyunsaturated fat +112.9%

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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

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.