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Fast food vs. Club sandwich — In-Depth Nutrition Comparison

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How are Fast food and Club sandwich different?

  • Fast food is richer in Iron, Vitamin B12, Vitamin B2, Folate, Vitamin B1, and Zinc, while Club sandwich is higher in Phosphorus, and Selenium.
  • Fast food covers your daily need of Iron 21% more than Club sandwich.
  • Fast food contains 3 times more Folate than Club sandwich. Fast food contains 80µg of Folate, while Club sandwich contains 31µg.
  • Club sandwich is lower in Saturated Fat.

Fast foods, hamburger; single, regular patty; plain and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Fast food 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.
Contains more Iron +123.4%
Contains less Sodium -47.5%
Contains more Zinc +88.1%
Contains more Copper +36%
Contains more Calcium +53.2%
Contains more Magnesium +18.5%
Contains more Phosphorus +60.4%
Contains more Potassium +14.7%
Contains more Selenium +22.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 115% 20% 58% 18% 44% 69% 41% 47% 111%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 52% 23% 93% 20% 83% 37% 30% 0% 136%
Contains more Iron +123.4%
Contains less Sodium -47.5%
Contains more Zinc +88.1%
Contains more Copper +36%
Contains more Calcium +53.2%
Contains more Magnesium +18.5%
Contains more Phosphorus +60.4%
Contains more Potassium +14.7%
Contains more Selenium +22.2%

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.
:
Contains more Vitamin B1 +84.3%
Contains more Vitamin B2 +95.2%
Contains more Folate +158.1%
Contains more Vitamin B12 +89.4%
Contains more Vitamin A +603.9%
Contains more Vitamin E +60.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +39.6%
Contains more Vitamin K +77.6%
Equal in Vitamin D - 0.1
Equal in Vitamin B3 - 5.575
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 8% 3% 0% 80% 84% 106% 32% 49% 60% 112% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 3% 15% 43% 43% 105% 50% 69% 24% 59% 22%
Contains more Vitamin B1 +84.3%
Contains more Vitamin B2 +95.2%
Contains more Folate +158.1%
Contains more Vitamin B12 +89.4%
Contains more Vitamin A +603.9%
Contains more Vitamin E +60.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +39.6%
Contains more Vitamin K +77.6%
Equal in Vitamin D - 0.1
Equal in Vitamin B3 - 5.575

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +49.2%
Contains more Carbs +58.5%
Contains more Water +36.6%
Contains more Other +55.9%
Equal in Protein - 17.19
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 Fats +49.2%
Contains more Carbs +58.5%
Contains more Water +36.6%
Contains more Other +55.9%
Equal in Protein - 17.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +64%
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +11.9%
41% 44% 15%
Saturated Fat: 4.493 g
Monounsaturated Fat: 4.835 g
Polyunsaturated fat: 1.68 g
39% 37% 24%
Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g
Contains more Monounsaturated Fat +64%
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +11.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fast food Club sandwich Opinion
Net carbs 29.8g 18.67g Fast food
Protein 16.52g 17.19g Club sandwich
Fats 12.01g 8.05g Fast food
Carbs 31.5g 19.87g Fast food
Calories 297kcal 220kcal Fast food
Starch 22.87g Fast food
Fructose 2.27g Fast food
Sugar 4.88g 4.68g Club sandwich
Fiber 1.7g 1.2g Fast food
Calcium 62mg 95mg Club sandwich
Iron 3.06mg 1.37mg Fast food
Magnesium 27mg 32mg Club sandwich
Phosphorus 134mg 215mg Club sandwich
Potassium 197mg 226mg Club sandwich
Sodium 331mg 630mg Fast food
Zinc 2.52mg 1.34mg Fast food
Copper 0.121mg 0.089mg Fast food
Manganese 0.357mg Fast food
Selenium 20.3µg 24.8µg Club sandwich
Vitamin A 51IU 359IU Club sandwich
Vitamin A RAE 9µg 35µg Club sandwich
Vitamin E 0.38mg 0.61mg Club sandwich
Vitamin D 2IU 5IU Club sandwich
Vitamin D 0.1µg 0.1µg
Vitamin C 0mg 4.4mg Club sandwich
Vitamin B1 0.317mg 0.172mg Fast food
Vitamin B2 0.363mg 0.186mg Fast food
Vitamin B3 5.617mg 5.575mg Fast food
Vitamin B5 0.53mg 0.826mg Club sandwich
Vitamin B6 0.212mg 0.296mg Club sandwich
Folate 80µg 31µg Fast food
Vitamin B12 0.89µg 0.47µg Fast food
Vitamin K 4.9µg 8.7µg Club sandwich
Tryptophan 0.144mg Fast food
Threonine 0.46mg Fast food
Isoleucine 0.642mg Fast food
Leucine 1.13mg Fast food
Lysine 0.785mg Fast food
Methionine 0.306mg Fast food
Phenylalanine 0.67mg Fast food
Valine 0.728mg Fast food
Histidine 0.402mg Fast food
Cholesterol 33mg 46mg Fast food
Trans Fat 0.514g 0.071g Club sandwich
Saturated Fat 4.493g 3.109g Club sandwich
Omega-3 - DHA 0.001g 0.007g Club sandwich
Omega-3 - EPA 0.005g 0.004g Fast food
Omega-3 - DPA 0.009g 0.004g Fast food
Monounsaturated Fat 4.835g 2.949g Fast food
Polyunsaturated fat 1.68g 1.88g Club sandwich
Omega-6 - Eicosadienoic acid 0.003g Fast food
Omega-6 - Linoleic acid 1.391g Fast food
Omega-6 - Gamma-linoleic acid 0.004g Fast food
Omega-3 - ALA 0.121g Fast food
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Fast food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Club sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Fast food
39%
Club sandwich
Minerals Daily Need Coverage Score
54%
Fast food
50%
Club sandwich

Comparison summary

Which food contains less Sodium?
Fast food
Fast food contains less Sodium (difference - 299mg)
Which food is lower in Cholesterol?
Fast food
Fast food is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Club sandwich
Club sandwich is lower in Saturated Fat (difference - 1.384g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 66)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.