Salsa vs. Club sandwich — In-Depth Nutrition Comparison
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How are salsa and club sandwich different?
- Salsa is higher in iron; however, club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B2, vitamin B6, and zinc.
- Daily need coverage for selenium for club sandwich is 44% higher.
- Salsa contains 2 times more iron than club sandwich. While salsa contains 2.24mg of iron, club sandwich contains only 1.37mg.
- Salsa has less saturated fat.
USDA Commodity, salsa and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties 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 PotassiumPotassium | +19.5% |
| Contains more IronIron | +63.5% |
| Contains less SodiumSodium | -31.7% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +691.7% |
| Contains more ZincZinc | +688.2% |
| Contains more PhosphorusPhosphorus | +616.7% |
| Contains more SeleniumSelenium | +6100% |
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 Vitamin AVitamin A | +25% |
| Contains more Vitamin B1Vitamin B1 | +244% |
| Contains more Vitamin B2Vitamin B2 | +520% |
| Contains more Vitamin B3Vitamin B3 | +416.2% |
| Contains more Vitamin B6Vitamin B6 | +98.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +63.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more WaterWater | +70.8% |
| Contains more ProteinProtein | +1046% |
| Contains more FatsFats | +3925% |
| Contains more CarbsCarbs | +183.9% |
| Contains more OtherOther | +48.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 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 | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +18331.3% |
| Contains more Poly. FatPolyunsaturated fat | +1657% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.4µg | 24.8µg | 44% |
| Protein | 1.5g | 17.19g | 31% |
| Vitamin B3 | 1.08mg | 5.575mg | 28% |
| Phosphorus | 30mg | 215mg | 26% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Vitamin B5 | 0.826mg | 17% | |
| Cholesterol | 0mg | 46mg | 15% |
| Saturated fat | 0.029g | 3.109g | 14% |
| Fats | 0.2g | 8.05g | 12% |
| Polyunsaturated fat | 0.107g | 1.88g | 12% |
| Vitamin B2 | 0.03mg | 0.186mg | 12% |
| Zinc | 0.17mg | 1.34mg | 11% |
| Iron | 2.24mg | 1.37mg | 11% |
| Vitamin B6 | 0.149mg | 0.296mg | 11% |
| Vitamin B1 | 0.05mg | 0.172mg | 10% |
| Sodium | 430mg | 630mg | 9% |
| Choline | 47.8mg | 9% | |
| Calories | 36kcal | 220kcal | 9% |
| Calcium | 12mg | 95mg | 8% |
| Vitamin K | 8.7µg | 7% | |
| Monounsaturated fat | 0.016g | 2.949g | 7% |
| Vitamin E | 0.61mg | 4% | |
| Carbs | 7g | 19.87g | 4% |
| Magnesium | 16mg | 32mg | 4% |
| Folate | 19µg | 31µg | 3% |
| Vitamin D | 0.1µg | 1% | |
| Vitamin A | 28µg | 35µg | 1% |
| Copper | 0.096mg | 0.089mg | 1% |
| Fiber | 1.4g | 1.2g | 1% |
| Potassium | 270mg | 226mg | 1% |
| Vitamin D | 5IU | 1% | |
| Vitamin C | 4mg | 4.4mg | 0% |
| Net carbs | 5.6g | 18.67g | N/A |
| Sugar | 4.68g | N/A | |
| Trans fat | 0.071g | N/A | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 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
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
9%
37%
Minerals Daily Need Coverage Score
23%
50%
Comparison summary
Which food is lower in Cholesterol?
Salsa is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Salsa contains less Sodium (difference - 200mg)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 3.08g)
Which food is richer in minerals?
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)