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  6. Taco salad vs. Club sandwich

Taco salad vs. Club sandwich — In-Depth Nutrition Comparison

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The main differences between taco salad and club sandwich

  • Taco salad contains less selenium, vitamin B3, phosphorus, vitamin B6, vitamin B1, and vitamin B12 than club sandwich.
  • Daily need coverage for selenium for club sandwich is 41% higher.
  • Taco salad is lower in sodium.

Food types used in this article are Fast foods, taco salad and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Taco salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
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 CopperCopper +27%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +23.1%
Contains more IronIron +19.1%
Contains more PhosphorusPhosphorus +198.6%
Contains more SeleniumSelenium +1027.3%
~equal in Calcium ~95mg
~equal in Potassium ~226mg
~equal in Zinc ~1.34mg

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.
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
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 FolateFolate +35.5%
Contains more Vitamin CVitamin C +144.4%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B3Vitamin B3 +349.6%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +169.1%
Contains more Vitamin B12Vitamin B12 +46.9%
Contains more CholineCholine +105.2%
~equal in Vitamin B2 ~0.186mg

All nutrients comparison - raw data values

Nutrient Taco salad Club sandwich DV% diff.
Selenium 2.2µg 24.8µg 41%
Vitamin B3 1.24mg 5.575mg 27%
Protein 6.68g 17.19g 21%
Phosphorus 72mg 215mg 20%
Vitamin B6 0.11mg 0.296mg 14%
Sodium 385mg 630mg 11%
Vitamin B1 0.05mg 0.172mg 10%
Cholesterol 22mg 46mg 8%
Polyunsaturated fat 0.883g 1.88g 7%
Vitamin K 8.7µg 7%
Manganese 0.167mg 7%
Vitamin B12 0.32µg 0.47µg 6%
Fiber 1.2g 5%
Choline 23.3mg 47.8mg 4%
Vitamin E 0.61mg 4%
Vitamin A 35µg 4%
Calories 141kcal 220kcal 4%
Vitamin B5 0.68mg 0.826mg 3%
Copper 0.113mg 0.089mg 3%
Vitamin C 1.8mg 4.4mg 3%
Iron 1.15mg 1.37mg 3%
Folate 42µg 31µg 3%
Carbs 11.91g 19.87g 3%
Saturated fat 3.446g 3.109g 2%
Fats 7.46g 8.05g 1%
Vitamin D 5IU 1%
Monounsaturated fat 2.606g 2.949g 1%
Magnesium 26mg 32mg 1%
Vitamin D 0.1µg 1%
Net carbs 11.91g 18.67g N/A
Calcium 97mg 95mg 0%
Potassium 210mg 226mg 0%
Sugar 4.68g N/A
Zinc 1.36mg 1.34mg 0%
Vitamin B2 0.18mg 0.186mg 0%
Trans fat 0.071g N/A
Tryptophan 0.075mg 0%
Threonine 0.254mg 0%
Isoleucine 0.311mg 0%
Leucine 0.549mg 0%
Lysine 0.486mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.277mg 0%
Valine 0.343mg 0%
Histidine 0.201mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 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 +37.8%
Contains more ProteinProtein +157.3%
Contains more CarbsCarbs +66.8%
Contains more OtherOther +48.1%
~equal in Fats ~8.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 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 more Mono. FatMonounsaturated fat +13.2%
Contains more Poly. FatPolyunsaturated fat +112.9%
~equal in Saturated fat ~3.109g

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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.