Club sandwich vs. Vegetable — In-Depth Nutrition Comparison
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A recap on differences between Club sandwich and Vegetable
- Club sandwich has more Selenium, Vitamin B3, Phosphorus, Vitamin B12, Vitamin B6, and Vitamin B5, however, Vegetable is higher in Vitamin A RAE.
- Club sandwich covers your daily Selenium needs 45% more than Vegetable.
- Vegetable has less Cholesterol.
Food varieties used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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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.
Contains
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Calcium
+280%
Contains
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Iron
+67.1%
Contains
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Magnesium
+45.5%
Contains
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Phosphorus
+321.6%
Contains
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Potassium
+33.7%
Contains
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Zinc
+173.5%
Contains
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Selenium
+8166.7%
Contains
less
Sodium
-94.4%
Equal in Copper - 0.083
Contains
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Calcium
+280%
Contains
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Iron
+67.1%
Contains
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Magnesium
+45.5%
Contains
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Phosphorus
+321.6%
Contains
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Potassium
+33.7%
Contains
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Zinc
+173.5%
Contains
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Selenium
+8166.7%
Contains
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Sodium
-94.4%
Equal in Copper - 0.083
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.
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Contains
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Vitamin E
+60.5%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+37.5%
Contains
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Vitamin B1
+142.3%
Contains
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Vitamin B2
+55%
Contains
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Vitamin B3
+555.1%
Contains
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Vitamin B5
+447%
Contains
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Vitamin B6
+300%
Contains
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Folate
+63.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+1091.4%
Contains
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Vitamin K
+170.1%
Contains
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Vitamin E
+60.5%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+37.5%
Contains
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Vitamin B1
+142.3%
Contains
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Vitamin B2
+55%
Contains
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Vitamin B3
+555.1%
Contains
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Vitamin B5
+447%
Contains
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Vitamin B6
+300%
Contains
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Folate
+63.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+1091.4%
Contains
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Vitamin K
+170.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+501%
Contains
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Fats
+5266.7%
Contains
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Carbs
+51.8%
Contains
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Other
+253.7%
Contains
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Water
+58.5%
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
Contains
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Protein
+501%
Contains
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Fats
+5266.7%
Contains
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Carbs
+51.8%
Contains
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Other
+253.7%
Contains
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Water
+58.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+29390%
Contains
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Polyunsaturated fat
+2511.1%
Contains
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Saturated Fat
-99%
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Saturated Fat:
0.031 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.072 g
Contains
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Monounsaturated Fat
+29390%
Contains
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Polyunsaturated fat
+2511.1%
Contains
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Saturated Fat
-99%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.67g | 8.69g |
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| Protein | 17.19g | 2.86g |
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| Fats | 8.05g | 0.15g |
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| Carbs | 19.87g | 13.09g |
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| Calories | 220kcal | 65kcal |
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| Sugar | 4.68g | 3.12g |
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| Fiber | 1.2g | 4.4g |
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| Calcium | 95mg | 25mg |
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| Iron | 1.37mg | 0.82mg |
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| Magnesium | 32mg | 22mg |
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| Phosphorus | 215mg | 51mg |
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| Potassium | 226mg | 169mg |
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| Sodium | 630mg | 35mg |
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| Zinc | 1.34mg | 0.49mg |
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| Copper | 0.089mg | 0.083mg |
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| Manganese | 0.379mg |
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| Selenium | 24.8µg | 0.3µg |
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| Vitamin A | 359IU | 4277IU |
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| Vitamin A RAE | 35µg | 214µg |
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| Vitamin E | 0.61mg | 0.38mg |
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| Vitamin D | 5IU | 0IU |
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| Vitamin D | 0.1µg | 0µg |
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| Vitamin C | 4.4mg | 3.2mg |
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| Vitamin B1 | 0.172mg | 0.071mg |
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| Vitamin B2 | 0.186mg | 0.12mg |
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| Vitamin B3 | 5.575mg | 0.851mg |
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| Vitamin B5 | 0.826mg | 0.151mg |
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| Vitamin B6 | 0.296mg | 0.074mg |
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| Folate | 31µg | 19µg |
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| Vitamin B12 | 0.47µg | 0µg |
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| Vitamin K | 8.7µg | 23.5µg |
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| Tryptophan | 0.029mg |
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| Threonine | 0.115mg |
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| Isoleucine | 0.139mg |
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| Leucine | 0.19mg |
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| Lysine | 0.17mg |
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| Methionine | 0.034mg |
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| Phenylalanine | 0.12mg |
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| Valine | 0.149mg |
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| Histidine | 0.073mg |
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| Cholesterol | 46mg | 0mg |
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| Trans Fat | 0.071g | 0g |
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| Saturated Fat | 3.109g | 0.031g |
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| Omega-3 - DHA | 0.007g | 0g |
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| Omega-3 - EPA | 0.004g | 0g |
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| Omega-3 - DPA | 0.004g | 0g |
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| Monounsaturated Fat | 2.949g | 0.01g |
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| Polyunsaturated fat | 1.88g | 0.072g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
39%
36%
Minerals Daily Need Coverage Score
50%
19%
Comparison summary
Which food is lower in Sugar?
Vegetable is lower in Sugar (difference - 1.56g)
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 595mg)
Which food is lower in Cholesterol?
Vegetable is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Vegetable is lower in Saturated Fat (difference - 3.078g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 66)
Which food is cheaper?
Club sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins