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  6. Club sandwich vs. Wild rice raw

Club sandwich vs. Wild rice raw — In-Depth Nutrition Comparison

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How are club sandwich and wild rice raw different?

  • Club sandwich is higher in selenium and vitamin B12; however, wild rice raw is richer in copper, zinc, magnesium, phosphorus, fiber, and folate.
  • Daily need coverage for copper for wild rice raw is 48% higher.
  • Wild rice raw has less cholesterol.

Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Wild rice, raw are the varieties used in this article.

Infographic

Club sandwich vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +352.4%
Contains more SeleniumSelenium +785.7%
Contains more MagnesiumMagnesium +453.1%
Contains more PotassiumPotassium +88.9%
Contains more IronIron +43.1%
Contains more CopperCopper +488.8%
Contains more ZincZinc +344.8%
Contains more PhosphorusPhosphorus +101.4%
Contains less SodiumSodium -98.9%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +49.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +357.9%
Contains more CholineCholine +36.6%
Contains more Vitamin EVitamin E +34.4%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin B6Vitamin B6 +32.1%
Contains more FolateFolate +206.5%

All nutrients comparison - raw data values

Nutrient Club sandwich Wild rice raw DV% diff.
Manganese 1.329mg 58%
Copper 0.089mg 0.524mg 48%
Zinc 1.34mg 5.96mg 42%
Selenium 24.8µg 2.8µg 40%
Magnesium 32mg 177mg 35%
Phosphorus 215mg 433mg 31%
Sodium 630mg 7mg 27%
Vitamin B12 0.47µg 0µg 20%
Fiber 1.2g 6.2g 20%
Carbs 19.87g 74.9g 18%
Folate 31µg 95µg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.156g 13%
Fats 8.05g 1.08g 11%
Polyunsaturated fat 1.88g 0.676g 8%
Vitamin B6 0.296mg 0.391mg 7%
Vitamin B3 5.575mg 6.733mg 7%
Calories 220kcal 357kcal 7%
Monounsaturated fat 2.949g 0.159g 7%
Calcium 95mg 21mg 7%
Iron 1.37mg 1.96mg 7%
Vitamin K 8.7µg 1.9µg 6%
Vitamin B2 0.186mg 0.262mg 6%
Potassium 226mg 427mg 6%
Vitamin B1 0.172mg 0.115mg 5%
Protein 17.19g 14.73g 5%
Vitamin C 4.4mg 0mg 5%
Vitamin B5 0.826mg 1.074mg 5%
Vitamin A 35µg 1µg 4%
Choline 47.8mg 35mg 2%
Vitamin E 0.61mg 0.82mg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 68.7g N/A
Sugar 4.68g 2.5g N/A
Trans fat 0.071g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +16.7%
Contains more FatsFats +645.4%
Contains more WaterWater +576.8%
Contains more OtherOther +54.9%
Contains more CarbsCarbs +277%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1754.7%
Contains more Poly. FatPolyunsaturated fat +178.1%
Contains less Sat. FatSaturated fat -95%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.