Club sandwich vs. Wakame — In-Depth Nutrition Comparison
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Significant differences between club sandwich and wakame
- Club sandwich has more selenium, vitamin B3, vitamin B6, vitamin B12, and phosphorus; however, wakame is richer in folate, copper, and magnesium.
- Club sandwich covers your daily selenium needs 44% more than wakame.
- Wakame contains 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 Seaweed, wakame, raw.
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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 more PotassiumPotassium | +352% |
| Contains more ZincZinc | +252.6% |
| Contains more PhosphorusPhosphorus | +168.8% |
| Contains less SodiumSodium | -27.8% |
| Contains more SeleniumSelenium | +3442.9% |
| Contains more MagnesiumMagnesium | +234.4% |
| Contains more CalciumCalcium | +57.9% |
| Contains more IronIron | +59.1% |
| Contains more CopperCopper | +219.1% |
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.
| Contains more Vitamin CVitamin C | +46.7% |
| Contains more Vitamin AVitamin A | +94.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +186.7% |
| Contains more Vitamin B3Vitamin B3 | +248.4% |
| Contains more Vitamin B5Vitamin B5 | +18.5% |
| Contains more Vitamin B6Vitamin B6 | +14700% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +64.2% |
| Contains more CholineCholine | +243.9% |
| Contains more Vitamin EVitamin E | +63.9% |
| Contains more Vitamin B2Vitamin B2 | +23.7% |
| Contains more FolateFolate | +532.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 61% | |
| Selenium | 24.8µg | 0.7µg | 44% |
| Folate | 31µg | 196µg | 41% |
| Protein | 17.19g | 3.03g | 28% |
| Vitamin B3 | 5.575mg | 1.6mg | 25% |
| Vitamin B6 | 0.296mg | 0.002mg | 23% |
| Copper | 0.089mg | 0.284mg | 22% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Phosphorus | 215mg | 80mg | 19% |
| Magnesium | 32mg | 107mg | 18% |
| Cholesterol | 46mg | 0mg | 15% |
| Saturated fat | 3.109g | 0.13g | 14% |
| Sodium | 630mg | 872mg | 11% |
| Polyunsaturated fat | 1.88g | 0.218g | 11% |
| Fats | 8.05g | 0.64g | 11% |
| Iron | 1.37mg | 2.18mg | 10% |
| Vitamin B1 | 0.172mg | 0.06mg | 9% |
| Calories | 220kcal | 45kcal | 9% |
| Zinc | 1.34mg | 0.38mg | 9% |
| Monounsaturated fat | 2.949g | 0.058g | 7% |
| Calcium | 95mg | 150mg | 6% |
| Choline | 47.8mg | 13.9mg | 6% |
| Potassium | 226mg | 50mg | 5% |
| Carbs | 19.87g | 9.14g | 4% |
| Vitamin K | 8.7µg | 5.3µg | 3% |
| Vitamin B2 | 0.186mg | 0.23mg | 3% |
| Vitamin B5 | 0.826mg | 0.697mg | 3% |
| Vitamin E | 0.61mg | 1mg | 3% |
| Fiber | 1.2g | 0.5g | 3% |
| Vitamin A | 35µg | 18µg | 2% |
| Vitamin C | 4.4mg | 3mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 8.64g | N/A |
| Sugar | 4.68g | 0.65g | N/A |
| Trans fat | 0.071g | 0g | N/A |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.004g | 0.186g | 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
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
| Contains more ProteinProtein | +467.3% |
| Contains more FatsFats | +1157.8% |
| Contains more CarbsCarbs | +117.4% |
| Contains more WaterWater | +52.3% |
| Contains more OtherOther | +203.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
| Contains more Mono. FatMonounsaturated fat | +4984.5% |
| Contains more Poly. FatPolyunsaturated fat | +762.4% |
| Contains less Sat. FatSaturated fat | -95.8% |
