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  6. Corn raw vs. Club sandwich

Corn raw vs. Club sandwich — In-Depth Nutrition Comparison

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How are corn raw and club sandwich different?

  • Club sandwich is higher than corn raw in selenium, vitamin B3, vitamin B12, phosphorus, vitamin B6, iron, and vitamin B2.
  • Club sandwich covers your daily need for selenium, 44% more than corn raw.
  • Corn raw is lower in saturated fat.

Corn, sweet, yellow, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Corn raw vs Club sandwich 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +19.5%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +4650%
Contains more IronIron +163.5%
Contains more CopperCopper +64.8%
Contains more ZincZinc +191.3%
Contains more PhosphorusPhosphorus +141.6%
Contains more SeleniumSelenium +4033.3%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 CVitamin C +54.5%
Contains more FolateFolate +35.5%
Contains more Vitamin AVitamin A +288.9%
Contains more Vitamin EVitamin E +771.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11%
Contains more Vitamin B2Vitamin B2 +238.2%
Contains more Vitamin B3Vitamin B3 +215%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin B6Vitamin B6 +218.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2800%
Contains more CholineCholine +107.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 WaterWater +44.8%
Contains more ProteinProtein +425.7%
Contains more FatsFats +496.3%
Contains more OtherOther +276.2%
~equal in Carbs ~19.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -89.5%
Contains more Mono. FatMonounsaturated fat +582.6%
Contains more Poly. FatPolyunsaturated fat +286%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Club sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Corn raw Club sandwich DV% diff.
Selenium 0.6µg 24.8µg 44%
Protein 3.27g 17.19g 28%
Sodium 15mg 630mg 27%
Vitamin B3 1.77mg 5.575mg 24%
Vitamin B12 0µg 0.47µg 20%
Phosphorus 89mg 215mg 18%
Vitamin B6 0.093mg 0.296mg 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.325g 3.109g 13%
Iron 0.52mg 1.37mg 11%
Vitamin B2 0.055mg 0.186mg 10%
Fats 1.35g 8.05g 10%
Calcium 2mg 95mg 9%
Polyunsaturated fat 0.487g 1.88g 9%
Zinc 0.46mg 1.34mg 8%
Vitamin K 0.3µg 8.7µg 7%
Manganese 0.163mg 7%
Calories 86kcal 220kcal 7%
Monounsaturated fat 0.432g 2.949g 6%
Choline 23mg 47.8mg 5%
Vitamin E 0.07mg 0.61mg 4%
Copper 0.054mg 0.089mg 4%
Folate 42µg 31µg 3%
Fiber 2g 1.2g 3%
Vitamin C 6.8mg 4.4mg 3%
Vitamin A 9µg 35µg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin B5 0.717mg 0.826mg 2%
Magnesium 37mg 32mg 1%
Vitamin D 0µg 0.1µg 1%
Potassium 270mg 226mg 1%
Vitamin B1 0.155mg 0.172mg 1%
Vitamin D 0IU 5IU 1%
Carbs 18.7g 19.87g 0%
Net carbs 16.7g 18.67g N/A
Sugar 6.26g 4.68g N/A
Trans fat 0g 0.071g N/A
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.014g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Corn raw
37%
Club sandwich
Minerals Daily Need Coverage Score
17%
Corn raw
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 615mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 2.784g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 1.58g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 52)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.2)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. 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.