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  6. Almond butter vs. Club sandwich

Almond butter vs. Club sandwich — In-Depth Nutrition Comparison

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What are the main differences between almond butter and club sandwich?

  • Almond butter is richer in vitamin E, copper, magnesium, vitamin B2, phosphorus, fiber, iron, and calcium, yet club sandwich is richer in selenium.
  • Almond butter's daily need coverage for vitamin E is 157% higher.
  • Almond butter has 10 times more copper than club sandwich. Almond butter has 0.934mg of copper, while club sandwich has 0.089mg.
  • Almond butter contains less sodium.

We used Nuts, almond butter, plain, without salt added and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this comparison.

Infographic

Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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 MagnesiumMagnesium +771.9%
Contains more CalciumCalcium +265.3%
Contains more PotassiumPotassium +231%
Contains more IronIron +154.7%
Contains more CopperCopper +949.4%
Contains more ZincZinc +145.5%
Contains more PhosphorusPhosphorus +136.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +933.3%

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% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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 EVitamin E +3868.9%
Contains more Vitamin B2Vitamin B2 +404.8%
Contains more FolateFolate +71%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +319.5%
Contains more Vitamin B3Vitamin B3 +76.7%
Contains more Vitamin B5Vitamin B5 +159.7%
Contains more Vitamin B6Vitamin B6 +187.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Choline ~47.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 +21.9%
Contains more FatsFats +589.4%
Contains more OtherOther +30%
Contains more WaterWater +3102.4%
~equal in Carbs ~19.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 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 more Mono. FatMonounsaturated fat +1000.2%
Contains more Poly. FatPolyunsaturated fat +624.1%
Contains less Sat. FatSaturated fat -25.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Club sandwich DV% diff.
Vitamin E 24.21mg 0.61mg 157%
Copper 0.934mg 0.089mg 94%
Manganese 2.131mg 93%
Polyunsaturated fat 13.613g 1.88g 78%
Monounsaturated fat 32.445g 2.949g 74%
Fats 55.5g 8.05g 73%
Magnesium 279mg 32mg 59%
Vitamin B2 0.939mg 0.186mg 58%
Phosphorus 508mg 215mg 42%
Selenium 2.4µg 24.8µg 41%
Fiber 10.3g 1.2g 36%
Sodium 7mg 630mg 27%
Iron 3.49mg 1.37mg 27%
Calcium 347mg 95mg 25%
Calories 614kcal 220kcal 20%
Vitamin B12 0µg 0.47µg 20%
Zinc 3.29mg 1.34mg 18%
Vitamin B3 3.155mg 5.575mg 15%
Vitamin B6 0.103mg 0.296mg 15%
Cholesterol 0mg 46mg 15%
Potassium 748mg 226mg 15%
Vitamin B1 0.041mg 0.172mg 11%
Vitamin B5 0.318mg 0.826mg 10%
Protein 20.96g 17.19g 8%
Vitamin K 0µg 8.7µg 7%
Folate 53µg 31µg 6%
Vitamin C 0mg 4.4mg 5%
Saturated fat 4.152g 3.109g 5%
Vitamin A 0µg 35µg 4%
Vitamin D 0µg 0.1µg 1%
Choline 52.1mg 47.8mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 8.52g 18.67g N/A
Carbs 18.82g 19.87g 0%
Sugar 4.43g 4.68g N/A
Starch 0.08g 0%
Trans fat 0.071g N/A
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
68%
Almond butter
37%
Club sandwich
Minerals Daily Need Coverage Score
141%
Almond butter
50%
Club sandwich

Comparison summary

Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 1.043g)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $3)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 623mg)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.