Roast beef sandwich vs. Yogurt parfait — In-Depth Nutrition Comparison

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The main differences between roast beef sandwich and yogurt parfait

Roast beef sandwich has more iron, selenium, vitamin B3, phosphorus, zinc, and vitamin B1; however, yogurt parfait has more vitamin C.
Daily need coverage for iron for roast beef sandwich is 27% higher.
Yogurt parfait has 13 times less sodium than roast beef sandwich. Roast beef sandwich has 653mg of sodium, while yogurt parfait has 49mg.

Food types used in this article are Fast foods, roast beef sandwich, plain and Yogurt parfait, lowfat, with fruit, and granola.

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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.

Roast beef sandwich

Yogurt parfait

Contains more MagnesiumMagnesium	+35.3%
Contains more PotassiumPotassium	+18.5%
Contains more IronIron	+438.8%
Contains more CopperCopper	+101.9%
Contains more ZincZinc	+155.1%
Contains more PhosphorusPhosphorus	+115.1%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+366.7%

Contains more CalciumCalcium	+90.9%
Contains less SodiumSodium	-92.5%

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.

Roast beef sandwich

Yogurt parfait

Contains more Vitamin EVitamin E	+72%
Contains more Vitamin B1Vitamin B1	+210%
Contains more Vitamin B2Vitamin B2	+65.9%
Contains more Vitamin B3Vitamin B3	+508.3%
Contains more Vitamin KVitamin K	+64.7%
Contains more CholineCholine	+172.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+1400%
Contains more Vitamin DVitamin D	+∞%

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~0.233mg

~equal in Vitamin B12 ~0.88µg

~equal in Folate ~51µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.64mg	0.49mg	27%
Selenium	18.2µg	3.9µg	26%
Sodium	653mg	49mg	26%
Protein	15.17g	3.36g	24%
Vitamin B3	4.343mg	0.714mg	23%
Vitamin C	0mg	14.3mg	16%
Phosphorus	200mg	93mg	15%
Fats	10.3g	1.01g	14%
Saturated fat	3.399g	0.525g	13%
Zinc	2.27mg	0.89mg	13%
Vitamin B1	0.217mg	0.07mg	12%
Polyunsaturated fat	1.762g	0.122g	11%
Manganese	0.234mg		10%
Monounsaturated fat	3.987g	0.307g	9%
Cholesterol	30mg	3mg	9%
Vitamin B2	0.287mg	0.173mg	9%
Calories	244kcal	84kcal	8%
Starch	17.65g		7%
Copper	0.109mg	0.054mg	6%
Calcium	55mg	105mg	5%
Choline	32.4mg	11.9mg	4%
Vitamin A	2µg	30µg	3%
Vitamin B12	0.96µg	0.88µg	3%
Fructose	1.5g		2%
Carbs	22.21g	15.86g	2%
Potassium	224mg	189mg	1%
Vitamin B6	0.215mg	0.233mg	1%
Vitamin K	2.8µg	1.7µg	1%
Fiber	1.3g	1.1g	1%
Vitamin D	0µg	0.1µg	1%
Vitamin E	0.43mg	0.25mg	1%
Magnesium	23mg	17mg	1%
Net carbs	20.91g	14.76g	N/A
Vitamin D	1IU	4IU	0%
Sugar	3.84g	11.68g	N/A
Folate	51µg	51µg	0%
Trans fat	0.389g	0g	N/A
Omega-3 - EPA	0.005g	0g	N/A
Omega-3 - ALA	0.152g		N/A
Omega-3 - DPA	0.008g	0g	N/A
Omega-6 - Gamma-linoleic acid	0.007g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.01g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	1.465g		N/A