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Club sandwich vs. Tomato — In-Depth Nutrition Comparison

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Significant differences between club sandwich and tomatoes

  • The amount of selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, vitamin B5, and iron in club sandwich is higher than in tomatoes.
  • Club sandwich covers your daily selenium needs 45% more than tomatoes.
  • Tomatoes contain less cholesterol.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Tomatoes, red, ripe, raw, year round average.

Infographic

Club sandwich vs Tomato 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%
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +850%
Contains more IronIron +407.4%
Contains more CopperCopper +50.8%
Contains more ZincZinc +688.2%
Contains more PhosphorusPhosphorus +795.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.2%
~equal in Potassium ~237mg

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%
Tomato
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +364.9%
Contains more Vitamin B2Vitamin B2 +878.9%
Contains more Vitamin B3Vitamin B3 +838.6%
Contains more Vitamin B5Vitamin B5 +828.1%
Contains more Vitamin B6Vitamin B6 +270%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +106.7%
Contains more CholineCholine +613.4%
Contains more Vitamin CVitamin C +211.4%
Contains more Vitamin AVitamin A +20%
~equal in Vitamin K ~7.9µg

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
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +1853.4%
Contains more FatsFats +3925%
Contains more CarbsCarbs +410.8%
Contains more OtherOther +364.7%
Contains more WaterWater +80%

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
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +9412.9%
Contains more Poly. FatPolyunsaturated fat +2165.1%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Tomato
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Club sandwich Tomato DV% diff.
Selenium 24.8µg 0µg 45%
Protein 17.19g 0.88g 33%
Vitamin B3 5.575mg 0.594mg 31%
Phosphorus 215mg 24mg 27%
Sodium 630mg 5mg 27%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.08mg 17%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.826mg 0.089mg 15%
Saturated fat 3.109g 0.028g 14%
Iron 1.37mg 0.27mg 14%
Vitamin B2 0.186mg 0.019mg 13%
Fats 8.05g 0.2g 12%
Polyunsaturated fat 1.88g 0.083g 12%
Vitamin B1 0.172mg 0.037mg 11%
Zinc 1.34mg 0.17mg 11%
Calories 220kcal 18kcal 10%
Vitamin C 4.4mg 13.7mg 10%
Calcium 95mg 10mg 9%
Choline 47.8mg 6.7mg 7%
Monounsaturated fat 2.949g 0.031g 7%
Manganese 0.114mg 5%
Magnesium 32mg 11mg 5%
Carbs 19.87g 3.89g 5%
Folate 31µg 15µg 4%
Copper 0.089mg 0.059mg 3%
Fructose 1.37g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 35µg 42µg 1%
Vitamin D 5IU 0IU 1%
Vitamin K 8.7µg 7.9µg 1%
Net carbs 18.67g 2.69g N/A
Potassium 226mg 237mg 0%
Sugar 4.68g 2.63g N/A
Fiber 1.2g 1.2g 0%
Vitamin E 0.61mg 0.54mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.006mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.027mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Club sandwich
12%
Tomato
Minerals Daily Need Coverage Score
50%
Club sandwich
9%
Tomato

Comparison summary

Which food is lower in Cholesterol?
Tomato
Tomato is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 625mg)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 3.081g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 23)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.