Olive oil vs. Club sandwich — In-Depth Nutrition Comparison
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The main differences between olive oil and club sandwich
- Olive oil has more vitamin E and vitamin K; however, club sandwich has more selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, and vitamin B5.
- Daily need coverage for vitamin E for olive oil is 92% higher.
- Club sandwich has 7 times less vitamin K than olive oil. Olive oil has 60.2µg of vitamin K, while club sandwich has 8.7µg.
- Club sandwich is lower in saturated fat.
Food types used in this article are Oil, olive, salad or cooking and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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.
| Contains less SodiumSodium | -99.7% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +9400% |
| Contains more PotassiumPotassium | +22500% |
| Contains more IronIron | +144.6% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +2252.5% |
| Contains more Vitamin KVitamin K | +592% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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 FolateFolate | +∞% |
| Contains more CholineCholine | +15833.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 72.961g | 2.949g | 175% |
| Fats | 100g | 8.05g | 141% |
| Vitamin E | 14.35mg | 0.61mg | 92% |
| Polyunsaturated fat | 10.523g | 1.88g | 58% |
| Saturated fat | 13.808g | 3.109g | 49% |
| Selenium | 0µg | 24.8µg | 45% |
| Vitamin K | 60.2µg | 8.7µg | 43% |
| Vitamin B3 | 0mg | 5.575mg | 35% |
| Protein | 0g | 17.19g | 34% |
| Calories | 884kcal | 220kcal | 33% |
| Phosphorus | 0mg | 215mg | 31% |
| Sodium | 2mg | 630mg | 27% |
| Vitamin B6 | 0mg | 0.296mg | 23% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Vitamin B5 | 0mg | 0.826mg | 17% |
| Cholesterol | 0mg | 46mg | 15% |
| Vitamin B1 | 0mg | 0.172mg | 14% |
| Vitamin B2 | 0mg | 0.186mg | 14% |
| Zinc | 0mg | 1.34mg | 12% |
| Copper | 0mg | 0.089mg | 10% |
| Iron | 0.56mg | 1.37mg | 10% |
| Calcium | 1mg | 95mg | 9% |
| Choline | 0.3mg | 47.8mg | 9% |
| Folate | 0µg | 31µg | 8% |
| Magnesium | 0mg | 32mg | 8% |
| Potassium | 1mg | 226mg | 7% |
| Carbs | 0g | 19.87g | 7% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Vitamin D | 0IU | 5IU | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 0g | 18.67g | N/A |
| Sugar | 0g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +1142.2% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.808 g
Monounsaturated fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains more Mono. FatMonounsaturated fat | +2374.1% |
| Contains more Poly. FatPolyunsaturated fat | +459.7% |
| Contains less Sat. FatSaturated fat | -77.5% |
