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  6. Greek Tzatziki vs. Club sandwich

Greek Tzatziki vs. Club sandwich — In-Depth Nutrition Comparison

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The main differences between greek Tzatziki and club sandwich

  • Greek Tzatziki has more fiber; however, club sandwich has more phosphorus, vitamin B6, vitamin B3, protein, zinc, and vitamin B12.
  • Daily need coverage for fiber for greek Tzatziki is 19% higher.

Food types used in this article are KASHI Pizza, Greek Tzatziki, single serve, frozen, unprepared and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Greek Tzatziki vs Club sandwich infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 35% 16% 49% 0% 14% 36% 42% 0% 0%
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%
Contains more CalciumCalcium +22.1%
Contains less SodiumSodium -48.9%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +22.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +152.9%
Contains more SeleniumSelenium +∞%
~equal in Iron ~1.37mg
~equal in Manganese ~mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 50% 46% 51% 0% 14% 38% 0% 21%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 1.5% 12% 12% 43% 43% 105% 50% 68% 59% 22% 23%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +106.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +393.3%
Contains more Vitamin B12Vitamin B12 +56.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +10.7%
~equal in Vitamin B2 ~0.186mg

All nutrients comparison - raw data values

Nutrient Greek Tzatziki Club sandwich DV% diff.
Selenium 24.8µg 45%
Fiber 5.9g 1.2g 19%
Phosphorus 85mg 215mg 19%
Vitamin B3 2.7mg 5.575mg 18%
Vitamin B6 0.06mg 0.296mg 18%
Vitamin B5 0.826mg 17%
Sodium 322mg 630mg 13%
Protein 11.1g 17.19g 12%
Cholesterol 10mg 46mg 12%
Copper 0.089mg 10%
Choline 47.8mg 9%
Magnesium 32mg 8%
Zinc 0.5mg 1.34mg 8%
Vitamin B12 0.3µg 0.47µg 7%
Vitamin K 8.7µg 7%
Vitamin C 0mg 4.4mg 5%
Polyunsaturated fat 1.1g 1.88g 5%
Vitamin A 35µg 4%
Vitamin E 0.61mg 4%
Saturated fat 2.3g 3.109g 4%
Carbs 29.7g 19.87g 3%
Monounsaturated fat 1.7g 2.949g 3%
Fats 6.6g 8.05g 2%
Calcium 116mg 95mg 2%
Vitamin B1 0.2mg 0.172mg 2%
Calories 203kcal 220kcal 1%
Vitamin D* 0 IU 5 IU 1%
Vitamin D 0.1µg 1%
Potassium 185mg 226mg 1%
Iron 1.3mg 1.37mg 1%
Vitamin B2 0.2mg 0.186mg 1%
Folate 28µg 31µg 1%
Protein per 100 calories 5.5g 7.8g N/A
Calories per 10 g protein 183kcal 128kcal N/A
Weight per 100 calories 49g 45g N/A
Unsaturated / Saturated Fat ratio 1.2 1.6 N/A
Net carbs 23.8g 18.67g N/A
Sugar 2.7g 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 (EPA) 0.004g N/A
Omega-3 (DHA) 0.007g N/A
Omega-3 (DPA) 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 7% 30% 46% 6%
Protein: 11.1 g
Fats: 6.6 g
Carbs: 29.7 g
Water: 46.3 g
Other: 6.3 g
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
Contains more CarbsCarbs +49.5%
Contains more ProteinProtein +54.9%
Contains more FatsFats +22%
Contains more WaterWater +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 33% 22%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.1 g
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -26%
Contains more Mono. FatMonounsaturated fat +73.5%
Contains more Poly. FatPolyunsaturated fat +70.9%

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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

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.