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

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The main differences between yogurt parfait and roast beef sandwich

Yogurt parfait has more vitamin C; however, roast beef sandwich has more iron, selenium, vitamin B3, phosphorus, zinc, and vitamin B1.
Daily need coverage for iron for roast beef sandwich is 27% higher.
Yogurt parfait is lower in saturated fat.

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

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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.

Yogurt parfait

Roast beef sandwich

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

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 SeleniumSelenium	+366.7%

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.

Yogurt parfait

Roast beef sandwich

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

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%

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~0.215mg

~equal in Vitamin B12 ~0.96µg

~equal in Folate ~51µg

All nutrients comparison - raw data values

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