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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.

Infographic

Salsa vs Club sandwich infographic
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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.
Salsa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
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 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%
~equal in Copper ~0.089mg
~equal in Manganese ~mg

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.
Salsa
0
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
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 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%
~equal in Vitamin C ~4.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 +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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 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 -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.
Salsa Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Salsa Club sandwich 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?

ok
ok
is better in case of low diet
Salsa Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Salsa
37%
Club sandwich
Minerals Daily Need Coverage Score
23%
Salsa
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 200mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 3.08g)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
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 ($)

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. 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.