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  6. Club sandwich vs. Zucchini

Club sandwich vs. Zucchini — In-Depth Nutrition Comparison

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How are club sandwich and zucchini different?

  • Club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, iron, and vitamin B5, while zucchini is higher in vitamin C.
  • Club sandwich covers your daily need for selenium, 45% more than zucchini.
  • Zucchini is lower in cholesterol.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Squash, summer, zucchini, includes skin, raw types were used in this article.

Infographic

Club sandwich vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +493.8%
Contains more IronIron +270.3%
Contains more CopperCopper +67.9%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +465.8%
Contains more SeleniumSelenium +12300%
Contains more PotassiumPotassium +15.5%
Contains less SodiumSodium -98.7%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +282.2%
Contains more Vitamin B2Vitamin B2 +97.9%
Contains more Vitamin B3Vitamin B3 +1136.1%
Contains more Vitamin B5Vitamin B5 +304.9%
Contains more Vitamin B6Vitamin B6 +81.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +102.3%
Contains more FolateFolate +29.2%
Contains more CholineCholine +403.2%
Contains more Vitamin CVitamin C +306.8%

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1320.7%
Contains more FatsFats +2415.6%
Contains more CarbsCarbs +538.9%
Contains more OtherOther +315.8%
Contains more WaterWater +80.5%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +26709.1%
Contains more Poly. FatPolyunsaturated fat +1965.9%
Contains less Sat. FatSaturated fat -97.3%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Zucchini DV% diff.
Selenium 24.8µg 0.2µg 45%
Protein 17.19g 1.21g 32%
Vitamin B3 5.575mg 0.451mg 32%
Sodium 630mg 8mg 27%
Phosphorus 215mg 38mg 25%
Vitamin B12 0.47µg 0µg 20%
Vitamin C 4.4mg 17.9mg 15%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.084g 14%
Iron 1.37mg 0.37mg 13%
Fats 8.05g 0.32g 12%
Polyunsaturated fat 1.88g 0.091g 12%
Vitamin B5 0.826mg 0.204mg 12%
Vitamin B1 0.172mg 0.045mg 11%
Vitamin B6 0.296mg 0.163mg 10%
Calories 220kcal 17kcal 10%
Zinc 1.34mg 0.32mg 9%
Calcium 95mg 16mg 8%
Manganese 0.177mg 8%
Vitamin B2 0.186mg 0.094mg 7%
Monounsaturated fat 2.949g 0.011g 7%
Choline 47.8mg 9.5mg 7%
Carbs 19.87g 3.11g 6%
Copper 0.089mg 0.053mg 4%
Vitamin K 8.7µg 4.3µg 4%
Magnesium 32mg 18mg 3%
Vitamin E 0.61mg 0.12mg 3%
Vitamin A 35µg 10µg 3%
Fructose 1.38g 2%
Folate 31µg 24µg 2%
Potassium 226mg 261mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Fiber 1.2g 1g 1%
Net carbs 18.67g 2.11g N/A
Sugar 4.68g 2.5g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.061g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Zucchini
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
15%
Zucchini
Minerals Daily Need Coverage Score
50%
Club sandwich
12%
Zucchini

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 622mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 3.025g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 15)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.4)
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

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.