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  6. Pea raw vs. Club sandwich

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

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A recap on the differences between pea raw and club sandwich

  • Pea raw has more vitamin C and fiber; however, club sandwich is higher in selenium, vitamin B3, vitamin B12, phosphorus, and vitamin B5.
  • Club sandwich covers your daily selenium needs 42% more than pea raw.
  • Club sandwich contains 9 times less vitamin C than pea raw. Pea raw contains 40mg of vitamin C, while club sandwich contains 4.4mg.
  • Pea raw has less saturated fat.

Food varieties used in this article are Peas, green, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 CopperCopper +97.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +280%
Contains more PhosphorusPhosphorus +99.1%
Contains more SeleniumSelenium +1277.8%
~equal in Magnesium ~32mg
~equal in Potassium ~226mg
~equal in Iron ~1.37mg
~equal in Zinc ~1.34mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +809.1%
Contains more Vitamin B1Vitamin B1 +54.7%
Contains more Vitamin KVitamin K +185.1%
Contains more FolateFolate +109.7%
Contains more Vitamin EVitamin E +369.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +694.2%
Contains more Vitamin B6Vitamin B6 +75.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +68.3%
~equal in Vitamin A ~35µg

All nutrients comparison - raw data values

Nutrient Pea raw Club sandwich DV% diff.
Selenium 1.8µg 24.8µg 42%
Vitamin C 40mg 4.4mg 40%
Sodium 5mg 630mg 27%
Protein 5.42g 17.19g 24%
Vitamin B3 2.09mg 5.575mg 22%
Vitamin B12 0µg 0.47µg 20%
Manganese 0.41mg 18%
Fiber 5.7g 1.2g 18%
Cholesterol 0mg 46mg 15%
Phosphorus 108mg 215mg 15%
Saturated fat 0.071g 3.109g 14%
Vitamin B5 0.104mg 0.826mg 14%
Vitamin K 24.8µg 8.7µg 13%
Fats 0.4g 8.05g 12%
Polyunsaturated fat 0.187g 1.88g 11%
Copper 0.176mg 0.089mg 10%
Vitamin B6 0.169mg 0.296mg 10%
Folate 65µg 31µg 9%
Vitamin B1 0.266mg 0.172mg 8%
Calcium 25mg 95mg 7%
Monounsaturated fat 0.035g 2.949g 7%
Calories 81kcal 220kcal 7%
Choline 28.4mg 47.8mg 4%
Vitamin B2 0.132mg 0.186mg 4%
Vitamin E 0.13mg 0.61mg 3%
Carbs 14.45g 19.87g 2%
Vitamin D 0µg 0.1µg 1%
Zinc 1.24mg 1.34mg 1%
Iron 1.47mg 1.37mg 1%
Potassium 244mg 226mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 8.75g 18.67g N/A
Magnesium 33mg 32mg 0%
Sugar 5.67g 4.68g N/A
Vitamin A 38µg 35µg 0%
Trans fat 0g 0.071g N/A
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 0%
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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +50.2%
Contains more ProteinProtein +217.2%
Contains more FatsFats +1912.5%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +172.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -97.7%
Contains more Mono. FatMonounsaturated fat +8325.7%
Contains more Poly. FatPolyunsaturated fat +905.3%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.