Quinoa vs. Club sandwich — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
11%
37%
Minerals Daily Need Coverage Score
38%
50%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 3.81g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 623mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 2.878g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.