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Club sandwich vs. Watercress — In-Depth Nutrition Comparison

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Important differences between club sandwich and watercress

  • Club sandwich has more selenium, vitamin B3, phosphorus, and vitamin B12; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 201% more.
  • Watercress contains less cholesterol.

The food varieties used in the comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Watercress, raw.

Infographic

Club sandwich vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +52.4%
Contains more IronIron +585%
Contains more CopperCopper +15.6%
Contains more ZincZinc +1118.2%
Contains more PhosphorusPhosphorus +258.3%
Contains more SeleniumSelenium +2655.6%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +46%
Contains less SodiumSodium -93.5%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +91.1%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +2687.5%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more Vitamin B6Vitamin B6 +129.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +244.4%
Contains more CholineCholine +431.1%
Contains more Vitamin CVitamin C +877.3%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin EVitamin E +63.9%
Contains more Vitamin KVitamin K +2773.6%

All nutrients comparison - raw data values

Nutrient Club sandwich Watercress DV% diff.
Vitamin K 8.7µg 250µg 201%
Vitamin C 4.4mg 43mg 43%
Selenium 24.8µg 0.9µg 43%
Vitamin B3 5.575mg 0.2mg 34%
Protein 17.19g 2.3g 30%
Sodium 630mg 41mg 26%
Phosphorus 215mg 60mg 22%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Iron 1.37mg 0.2mg 15%
Saturated fat 3.109g 0.027g 14%
Vitamin A 35µg 160µg 14%
Vitamin B6 0.296mg 0.129mg 13%
Polyunsaturated fat 1.88g 0.035g 12%
Fats 8.05g 0.1g 12%
Manganese 0.244mg 11%
Zinc 1.34mg 0.11mg 11%
Vitamin B5 0.826mg 0.31mg 10%
Calories 220kcal 11kcal 10%
Monounsaturated fat 2.949g 0.008g 7%
Choline 47.8mg 9mg 7%
Vitamin B1 0.172mg 0.09mg 7%
Folate 31µg 9µg 6%
Carbs 19.87g 1.29g 6%
Vitamin B2 0.186mg 0.12mg 5%
Vitamin E 0.61mg 1mg 3%
Fiber 1.2g 0.5g 3%
Potassium 226mg 330mg 3%
Calcium 95mg 120mg 3%
Magnesium 32mg 21mg 3%
Vitamin D 0.1µg 0µg 1%
Copper 0.089mg 0.077mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 0.79g N/A
Sugar 4.68g 0.2g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +647.4%
Contains more FatsFats +7950%
Contains more CarbsCarbs +1440.3%
Contains more OtherOther +97.5%
Contains more WaterWater +81.1%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +36762.5%
Contains more Poly. FatPolyunsaturated fat +5271.4%
Contains less Sat. FatSaturated fat -99.1%

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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
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.