Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

French fries vs. Club sandwich — In-Depth Nutrition Comparison

Compare

How are French fries and Club sandwich different?

  • French fries are higher in Fiber, and Potassium, however, Club sandwich is richer in Selenium, Vitamin B12, Vitamin B3, Phosphorus, Vitamin B2, and Calcium.
  • Daily need coverage for Selenium from Club sandwich is 43% higher.
  • French fries contain 3 times more Fiber than Club sandwich. While French fries contain 3.8g of Fiber, Club sandwich contains only 1.2g.
  • French fries have less Sodium.

Fast foods, potato, french fried in vegetable oil and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.

Infographic

French fries 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.
Contains more Potassium +156.2%
Contains less Sodium -66.7%
Contains more Copper +39.3%
Contains more Calcium +427.8%
Contains more Iron +69.1%
Contains more Phosphorus +72%
Contains more Zinc +168%
Contains more Selenium +2655.6%
Equal in Magnesium - 32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 31% 25% 54% 52% 28% 14% 42% 33% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 52% 23% 93% 20% 83% 37% 30% 0% 136%
Contains more Potassium +156.2%
Contains less Sodium -66.7%
Contains more Copper +39.3%
Contains more Calcium +427.8%
Contains more Iron +69.1%
Contains more Phosphorus +72%
Contains more Zinc +168%
Contains more Selenium +2655.6%
Equal in Magnesium - 32

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 E +173.8%
Contains more Vitamin B6 +25.7%
Contains more Vitamin K +28.7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +376.9%
Contains more Vitamin B3 +85.6%
Contains more Vitamin B5 +42.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 4.4
Equal in Vitamin B1 - 0.172
Equal in Folate - 31
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 34% 0% 16% 43% 9% 57% 35% 86% 23% 0% 28%
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 E +173.8%
Contains more Vitamin B6 +25.7%
Contains more Vitamin K +28.7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +376.9%
Contains more Vitamin B3 +85.6%
Contains more Vitamin B5 +42.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 4.4
Equal in Vitamin B1 - 0.172
Equal in Folate - 31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +83%
Contains more Carbs +108.6%
Contains more Protein +401.2%
Contains more Water +36.2%
Contains more Other +28.1%
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 +83%
Contains more Carbs +108.6%
Contains more Protein +401.2%
Contains more Water +36.2%
Contains more Other +28.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -24.9%
Contains more Monounsaturated Fat +102.4%
Contains more Polyunsaturated fat +187.1%
17% 44% 39%
Saturated Fat: 2.336 g
Monounsaturated Fat: 5.969 g
Polyunsaturated fat: 5.398 g
39% 37% 24%
Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g
Contains less Saturated Fat -24.9%
Contains more Monounsaturated Fat +102.4%
Contains more Polyunsaturated fat +187.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French fries Club sandwich Opinion
Net carbs 37.64g 18.67g French fries
Protein 3.43g 17.19g Club sandwich
Fats 14.73g 8.05g French fries
Carbs 41.44g 19.87g French fries
Calories 312kcal 220kcal French fries
Sugar 0.3g 4.68g French fries
Fiber 3.8g 1.2g French fries
Calcium 18mg 95mg Club sandwich
Iron 0.81mg 1.37mg Club sandwich
Magnesium 35mg 32mg French fries
Phosphorus 125mg 215mg Club sandwich
Potassium 579mg 226mg French fries
Sodium 210mg 630mg French fries
Zinc 0.5mg 1.34mg Club sandwich
Copper 0.124mg 0.089mg French fries
Manganese 0.247mg French fries
Selenium 0.9µg 24.8µg Club sandwich
Vitamin A 0IU 359IU Club sandwich
Vitamin A RAE 0µg 35µg Club sandwich
Vitamin E 1.67mg 0.61mg French fries
Vitamin D 0IU 5IU Club sandwich
Vitamin D 0µg 0.1µg Club sandwich
Vitamin C 4.7mg 4.4mg French fries
Vitamin B1 0.17mg 0.172mg Club sandwich
Vitamin B2 0.039mg 0.186mg Club sandwich
Vitamin B3 3.004mg 5.575mg Club sandwich
Vitamin B5 0.58mg 0.826mg Club sandwich
Vitamin B6 0.372mg 0.296mg French fries
Folate 30µg 31µg Club sandwich
Vitamin B12 0µg 0.47µg Club sandwich
Vitamin K 11.2µg 8.7µg French fries
Cholesterol 0mg 46mg French fries
Trans Fat 0.06g 0.071g French fries
Saturated Fat 2.336g 3.109g French fries
Omega-3 - DHA 0g 0.007g Club sandwich
Omega-3 - EPA 0g 0.004g Club sandwich
Omega-3 - DPA 0g 0.004g Club sandwich
Monounsaturated Fat 5.969g 2.949g French fries
Polyunsaturated fat 5.398g 1.88g French fries
Omega-6 - Eicosadienoic acid 0.007g French fries
Omega-6 - Linoleic acid 4.898g French fries
Omega-6 - Gamma-linoleic acid 0.029g French fries
Omega-3 - ALA 0.407g French fries
Omega-3 - Eicosatrienoic acid 0.001g French fries

Which food is preferable for your diet?

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

People also compare

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
27%
French fries
39%
Club sandwich
Minerals Daily Need Coverage Score
28%
French fries
50%
Club sandwich

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 420mg)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
French fries
French fries is lower in Saturated Fat (difference - 0.773g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
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.

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.