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Club sandwich vs. Water — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and water

  • The amount of phosphorus, iron, zinc, calcium, copper, magnesium, and potassium in club sandwich is higher than in water.
  • Club sandwich covers your daily need for phosphorus, 31% more than water.
  • The amount of sodium in water 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 Beverages, water, tap, well.

Infographic

Club sandwich vs Water 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%
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +3066.7%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +456.3%
Contains more ZincZinc +13300%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.2%
~equal in Manganese ~0mg

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%
Water
0
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%

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
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2270%
Contains more WaterWater +90.2%

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 Water
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Water DV% diff.
Selenium 24.8µg 45%
Vitamin B3 5.575mg 35%
Protein 17.19g 0g 34%
Phosphorus 215mg 0mg 31%
Sodium 630mg 5mg 27%
Vitamin B6 0.296mg 23%
Vitamin B12 0.47µg 20%
Vitamin B5 0.826mg 17%
Iron 1.37mg 0mg 17%
Cholesterol 46mg 15%
Vitamin B2 0.186mg 14%
Vitamin B1 0.172mg 14%
Saturated fat 3.109g 14%
Polyunsaturated fat 1.88g 13%
Fats 8.05g 0g 12%
Zinc 1.34mg 0.01mg 12%
Calories 220kcal 0kcal 11%
Choline 47.8mg 9%
Calcium 95mg 3mg 9%
Folate 31µg 8%
Copper 0.089mg 0.016mg 8%
Vitamin K 8.7µg 7%
Potassium 226mg 0mg 7%
Magnesium 32mg 1mg 7%
Monounsaturated fat 2.949g 7%
Carbs 19.87g 0g 7%
Fiber 1.2g 0g 5%
Vitamin C 4.4mg 5%
Vitamin E 0.61mg 4%
Vitamin A 35µg 4%
Vitamin D 0.1µg 1%
Vitamin D 5IU 1%
Net carbs 18.67g 0g N/A
Sugar 4.68g N/A
Trans fat 0.071g 0g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Water
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
0%
Water
Minerals Daily Need Coverage Score
50%
Club sandwich
1%
Water

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 625mg)
Which food is lower in Saturated fat?
Water
Water is lower in Saturated fat (difference - 3.109g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
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
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.