Quinoa vs. Club sandwich — In-Depth Nutrition Comparison
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How are quinoa and club sandwich different?
- Quinoa is richer in copper, while club sandwich is higher in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and calcium.
- Club sandwich covers your daily need for selenium, 40% more than quinoa.
- Quinoa contains 2 times more copper than club sandwich. Quinoa contains 0.192mg of copper, while club sandwich contains 0.089mg.
- Quinoa is lower in saturated fat.
Quinoa, cooked and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CopperCopper | +115.7% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +458.8% |
| Contains more PotassiumPotassium | +31.4% |
| Contains more ZincZinc | +22.9% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains more SeleniumSelenium | +785.7% |
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.
| Contains more FolateFolate | +35.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60.7% |
| Contains more Vitamin B2Vitamin B2 | +69.1% |
| Contains more Vitamin B3Vitamin B3 | +1253.2% |
| Contains more Vitamin B6Vitamin B6 | +140.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +107.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.8µg | 24.8µg | 40% |
| Vitamin B3 | 0.412mg | 5.575mg | 32% |
| Manganese | 0.631mg | 27% | |
| Sodium | 7mg | 630mg | 27% |
| Protein | 4.4g | 17.19g | 26% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Vitamin B5 | 0.826mg | 17% | |
| Cholesterol | 0mg | 46mg | 15% |
| Saturated fat | 0.231g | 3.109g | 13% |
| Vitamin B6 | 0.123mg | 0.296mg | 13% |
| Copper | 0.192mg | 0.089mg | 11% |
| Fats | 1.92g | 8.05g | 9% |
| Phosphorus | 152mg | 215mg | 9% |
| Calcium | 17mg | 95mg | 8% |
| Magnesium | 64mg | 32mg | 8% |
| Vitamin K | 0µg | 8.7µg | 7% |
| Starch | 17.63g | 7% | |
| Fiber | 2.8g | 1.2g | 6% |
| Monounsaturated fat | 0.528g | 2.949g | 6% |
| Vitamin B2 | 0.11mg | 0.186mg | 6% |
| Choline | 23mg | 47.8mg | 5% |
| Polyunsaturated fat | 1.078g | 1.88g | 5% |
| Calories | 120kcal | 220kcal | 5% |
| Vitamin B1 | 0.107mg | 0.172mg | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Folate | 42µg | 31µg | 3% |
| Zinc | 1.09mg | 1.34mg | 2% |
| Iron | 1.49mg | 1.37mg | 2% |
| Potassium | 172mg | 226mg | 2% |
| Vitamin D | 0IU | 5IU | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Carbs | 21.3g | 19.87g | 0% |
| Net carbs | 18.5g | 18.67g | N/A |
| Sugar | 0.87g | 4.68g | N/A |
| Vitamin E | 0.63mg | 0.61mg | 0% |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0.015g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more WaterWater | +36.3% |
| Contains more ProteinProtein | +290.7% |
| Contains more FatsFats | +319.3% |
| Contains more OtherOther | +207.8% |
~equal in
Carbs
~19.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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 | -92.6% |
| Contains more Mono. FatMonounsaturated fat | +458.5% |
| Contains more Poly. FatPolyunsaturated fat | +74.4% |
