Chicken teriyaki subway vs. Club sandwich — In-Depth Nutrition Comparison

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Differences between chicken teriyaki subway and club sandwich

Chicken teriyaki subway is higher in vitamin B1 and folate; however, club sandwich is richer in selenium, vitamin B12, protein, phosphorus, and fats.
Club sandwich's daily need coverage for selenium is 17% higher.
Chicken teriyaki subway has 2 times more folate than club sandwich. While chicken teriyaki subway has 58µg of folate, club sandwich has only 31µg.
Chicken teriyaki subway has less sodium.

The food types used in this comparison are SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chicken teriyaki subway

Club sandwich

Contains more CalciumCalcium	+49.5%
Contains more PotassiumPotassium	+26.1%
Contains less SodiumSodium	-51.6%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+39.1%
Contains more CopperCopper	+25.4%
Contains more ZincZinc	+109.4%
Contains more PhosphorusPhosphorus	+54.7%
Contains more SeleniumSelenium	+61%

~equal in Iron ~1.37mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chicken teriyaki subway

Club sandwich

Contains more Vitamin B1Vitamin B1	+58.7%
Contains more Vitamin B2Vitamin B2	+14.5%
Contains more FolateFolate	+87.1%

Contains more Vitamin CVitamin C	+300%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+1066.7%
Contains more Vitamin EVitamin E	+60.5%
Contains more Vitamin B3Vitamin B3	+10.1%
Contains more Vitamin B5Vitamin B5	+26.1%
Contains more Vitamin B12Vitamin B12	+327.3%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin B6 ~0.296mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	15.4µg	24.8µg	17%
Vitamin B12	0.11µg	0.47µg	15%
Sodium	305mg	630mg	14%
Protein	10.91g	17.19g	13%
Manganese	0.282mg		12%
Saturated fat	0.505g	3.109g	12%
Phosphorus	139mg	215mg	11%
Fats	2.37g	8.05g	9%
Choline		47.8mg	9%
Cholesterol	22mg	46mg	8%
Vitamin B1	0.273mg	0.172mg	8%
Vitamin K		8.7µg	7%
Folate	58µg	31µg	7%
Polyunsaturated fat	0.831g	1.88g	7%
Zinc	0.64mg	1.34mg	6%
Starch	13.77g		6%
Monounsaturated fat	0.642g	2.949g	6%
Calcium	142mg	95mg	5%
Vitamin C	1.1mg	4.4mg	4%
Vitamin A	3µg	35µg	4%
Omega-3 (ALA)	0.061g		4%
Omega-6 (Linoleic acid)	0.717g		4%
Calories	155kcal	220kcal	3%
Vitamin B3	5.063mg	5.575mg	3%
Vitamin B5	0.655mg	0.826mg	3%
Fructose	2.39g		3%
Magnesium	23mg	32mg	2%
Potassium	285mg	226mg	2%
Iron	1.52mg	1.37mg	2%
Copper	0.071mg	0.089mg	2%
Vitamin E	0.38mg	0.61mg	2%
Vitamin B2	0.213mg	0.186mg	2%
Carbs	22.54g	19.87g	1%
Vitamin D*		5 IU	1%
Vitamin D		0.1µg	1%
Vitamin B6	0.282mg	0.296mg	1%
Protein per 100 calories	7g	7.8g	N/A
Calories per 10 g protein	142kcal	128kcal	N/A
Weight per 100 calories	65g	45g	N/A
Unsaturated / Saturated Fat ratio	2.9	1.6	N/A
Net carbs	21.34g	18.67g	N/A
Sugar	6.06g	4.68g	N/A
Fiber	1.2g	1.2g	0%
Trans fat	0.012g	0.071g	N/A
Omega-3 (EPA)	0.001g	0.004g	N/A
Omega-3 (DHA)	0.001g	0.007g	N/A
Omega-3 (DPA)	0.003g	0.004g	N/A
Omega-6 (Gamma-linolenic acid)	0.002g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.005g		N/A
Omega-6 (Eicosadienoic acid)	0.003g		N/A