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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 from 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% 22% 12% 3% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 Opinion
Calories 203kcal 220kcal Club sandwich
Protein 11.1g 17.19g Club sandwich
Fats 6.6g 8.05g Club sandwich
Vitamin C 0mg 4.4mg Club sandwich
Net carbs 23.8g 18.67g Greek Tzatziki
Carbs 29.7g 19.87g Greek Tzatziki
Cholesterol 10mg 46mg Greek Tzatziki
Vitamin D 0IU 5IU Club sandwich
Magnesium 32mg Club sandwich
Calcium 116mg 95mg Greek Tzatziki
Potassium 185mg 226mg Club sandwich
Iron 1.3mg 1.37mg Club sandwich
Sugar 2.7g 4.68g Greek Tzatziki
Fiber 5.9g 1.2g Greek Tzatziki
Copper 0.089mg Club sandwich
Zinc 0.5mg 1.34mg Club sandwich
Phosphorus 85mg 215mg Club sandwich
Sodium 322mg 630mg Greek Tzatziki
Vitamin A 0IU 359IU Club sandwich
Vitamin A 35µg Club sandwich
Vitamin E 0.61mg Club sandwich
Vitamin D 0.1µg Club sandwich
Selenium 24.8µg Club sandwich
Vitamin B1 0.2mg 0.172mg Greek Tzatziki
Vitamin B2 0.2mg 0.186mg Greek Tzatziki
Vitamin B3 2.7mg 5.575mg Club sandwich
Vitamin B5 0.826mg Club sandwich
Vitamin B6 0.06mg 0.296mg Club sandwich
Vitamin B12 0.3µg 0.47µg Club sandwich
Vitamin K 8.7µg Club sandwich
Folate 28µg 31µg Club sandwich
Trans Fat 0g 0.071g Greek Tzatziki
Choline 47.8mg Club sandwich
Saturated Fat 2.3g 3.109g Greek Tzatziki
Monounsaturated Fat 1.7g 2.949g Club sandwich
Polyunsaturated fat 1.1g 1.88g Club sandwich
Omega-3 - EPA 0.004g Club sandwich
Omega-3 - DHA 0.007g Club sandwich
Omega-3 - DPA 0.004g Club sandwich

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
38%
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.