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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, zinc, and vitamin B12.
  • Daily need coverage for fiber for greek Tzatziki is 19% higher.
  • Greek Tzatziki is lower in saturated fat.

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

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 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 PotassiumPotassium +22.2%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +152.9%
~equal in Iron ~1.37mg
~equal in Manganese ~mg

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 0% 0% 0% 0% 50% 46% 51% 0% 14% 38% 0% 21% 0%
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%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +106.5%
Contains more Vitamin B6Vitamin B6 +393.3%
Contains more Vitamin B12Vitamin B12 +56.7%
Contains more FolateFolate +10.7%
~equal in Vitamin B2 ~0.186mg

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 OtherOther +165.8%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Greek Tzatziki Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

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 B6 0.06mg 0.296mg 18%
Vitamin B3 2.7mg 5.575mg 18%
Vitamin B5 0.826mg 17%
Sodium 322mg 630mg 13%
Cholesterol 10mg 46mg 12%
Protein 11.1g 17.19g 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%
Saturated fat 2.3g 3.109g 4%
Vitamin E 0.61mg 4%
Monounsaturated fat 1.7g 2.949g 3%
Carbs 29.7g 19.87g 3%
Vitamin B1 0.2mg 0.172mg 2%
Calcium 116mg 95mg 2%
Fats 6.6g 8.05g 2%
Folate 28µg 31µg 1%
Calories 203kcal 220kcal 1%
Vitamin B2 0.2mg 0.186mg 1%
Vitamin D 0.1µg 1%
Iron 1.3mg 1.37mg 1%
Potassium 185mg 226mg 1%
Vitamin D 0IU 5IU 1%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek Tzatziki Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
17%
Greek Tzatziki
37%
Club sandwich
Minerals Daily Need Coverage Score
19%
Greek Tzatziki
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Greek Tzatziki
Greek Tzatziki is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Greek Tzatziki
Greek Tzatziki is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Greek Tzatziki
Greek Tzatziki contains less Sodium (difference - 308mg)
Which food is lower in Saturated fat?
Greek Tzatziki
Greek Tzatziki is lower in Saturated fat (difference - 0.809g)
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
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.