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  6. Turkey meat vs. Club sandwich

Turkey meat vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between turkey meat and club sandwich?

  • Turkey meat is higher in vitamin B3, vitamin B6, vitamin B12, zinc, selenium, and vitamin B2, yet club sandwich is higher in vitamin B1 and calcium.
  • Turkey meat's daily need coverage for vitamin B3 is 25% more.
  • Turkey meat has 2 times more cholesterol than club sandwich. While turkey meat has 109mg of cholesterol, club sandwich has only 46mg.

We used Turkey, whole, meat and skin, cooked, roasted and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Turkey meat vs Club sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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 ZincZinc +85.1%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +20.2%
Contains more CalciumCalcium +578.6%
Contains more IronIron +25.7%
~equal in Magnesium ~32mg
~equal in Potassium ~226mg
~equal in Copper ~0.089mg
~equal in Phosphorus ~215mg

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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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 DVitamin D +300%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more Vitamin B12Vitamin B12 +117%
Contains more CholineCholine +82.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +191.7%
Contains more Vitamin EVitamin E +771.4%
Contains more Vitamin B1Vitamin B1 +282.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +244.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 ProteinProtein +66.1%
Contains more WaterWater +20.9%
Contains more CarbsCarbs +33016.7%
Contains more OtherOther +393.8%
~equal in Fats ~8.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 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 -30.7%
Contains more Poly. FatPolyunsaturated fat +12.7%
Contains more Mono. FatMonounsaturated fat +11.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Club sandwich
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Club sandwich DV% diff.
Vitamin B6 0.616mg 0.296mg 25%
Vitamin B3 9.573mg 5.575mg 25%
Sodium 103mg 630mg 23%
Protein 28.55g 17.19g 23%
Vitamin B12 1.02µg 0.47µg 23%
Cholesterol 109mg 46mg 21%
Vitamin B1 0.045mg 0.172mg 11%
Zinc 2.48mg 1.34mg 10%
Selenium 29.8µg 24.8µg 9%
Calcium 14mg 95mg 8%
Vitamin K 0µg 8.7µg 7%
Choline 87.4mg 47.8mg 7%
Carbs 0.06g 19.87g 7%
Vitamin B2 0.281mg 0.186mg 7%
Folate 9µg 31µg 6%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Saturated fat 2.155g 3.109g 4%
Vitamin E 0.07mg 0.61mg 4%
Iron 1.09mg 1.37mg 4%
Vitamin A 12µg 35µg 3%
Vitamin B5 0.948mg 0.826mg 2%
Polyunsaturated fat 2.119g 1.88g 2%
Calories 189kcal 220kcal 2%
Vitamin D 0.4µg 0.1µg 2%
Manganese 0.014mg 1%
Phosphorus 223mg 215mg 1%
Vitamin D 15IU 5IU 1%
Monounsaturated fat 2.647g 2.949g 1%
Fats 7.39g 8.05g 1%
Net carbs 0.06g 18.67g N/A
Magnesium 30mg 32mg 0%
Potassium 239mg 226mg 0%
Sugar 0g 4.68g N/A
Copper 0.093mg 0.089mg 0%
Trans fat 0.101g 0.071g N/A
Tryptophan 0.291mg 0%
Threonine 1.004mg 0%
Isoleucine 0.796mg 0%
Leucine 1.925mg 0%
Lysine 2.282mg 0%
Methionine 0.724mg 0%
Phenylalanine 0.903mg 0%
Valine 0.902mg 0%
Histidine 0.749mg 0%
Omega-3 - EPA 0.008g 0.004g N/A
Omega-3 - DHA 0.005g 0.007g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
50%
Turkey meat
37%
Club sandwich
Minerals Daily Need Coverage Score
46%
Turkey meat
50%
Club sandwich

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 0.954g)
Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 63mg)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2)
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.
Which food is richer in vitamins?
?
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.

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. 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.