Wheat Bread vs. Club sandwich — In-Depth Nutrition Comparison
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What are the main differences between wheat Bread and club sandwich?
- Wheat Bread is richer in iron, vitamin B1, selenium, vitamin B2, fiber, folate, and copper, yet club sandwich is richer in vitamin B12 and vitamin B6.
- Wheat Bread's daily need coverage for iron is 34% higher.
- Wheat Bread has 4 times more fiber than club sandwich. Wheat Bread has 4.7g of fiber, while club sandwich has 1.2g.
We used Bread, wheat, toasted and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this comparison.
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 MagnesiumMagnesium | +84.4% |
| Contains more CalciumCalcium | +73.7% |
| Contains more IronIron | +198.5% |
| Contains more CopperCopper | +122.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +34.7% |
| Contains more PhosphorusPhosphorus | +14.4% |
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 B1Vitamin B1 | +155.2% |
| Contains more Vitamin B2Vitamin B2 | +105.4% |
| Contains more Vitamin B3Vitamin B3 | +12.1% |
| Contains more FolateFolate | +177.4% |
| Contains more Vitamin CVitamin C | +2100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +154.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +81.1% |
| Contains more Vitamin B6Vitamin B6 | +93.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +52.6% |
| Contains more CholineCholine | +116.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.377mg | 60% | |
| Iron | 4.09mg | 1.37mg | 34% |
| Vitamin B1 | 0.439mg | 0.172mg | 22% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Selenium | 33.4µg | 24.8µg | 16% |
| Vitamin B2 | 0.382mg | 0.186mg | 15% |
| Cholesterol | 0mg | 46mg | 15% |
| Fiber | 4.7g | 1.2g | 14% |
| Folate | 86µg | 31µg | 14% |
| Carbs | 55.77g | 19.87g | 12% |
| Copper | 0.198mg | 0.089mg | 12% |
| Vitamin B6 | 0.153mg | 0.296mg | 11% |
| Saturated fat | 0.989g | 3.109g | 10% |
| Protein | 12.96g | 17.19g | 8% |
| Calcium | 165mg | 95mg | 7% |
| Vitamin B5 | 0.456mg | 0.826mg | 7% |
| Magnesium | 59mg | 32mg | 6% |
| Fats | 4.27g | 8.05g | 6% |
| Choline | 22.1mg | 47.8mg | 5% |
| Monounsaturated fat | 1.019g | 2.949g | 5% |
| Calories | 313kcal | 220kcal | 5% |
| Vitamin C | 0.2mg | 4.4mg | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Vitamin B3 | 6.25mg | 5.575mg | 4% |
| Phosphorus | 188mg | 215mg | 4% |
| Vitamin K | 5.7µg | 8.7µg | 3% |
| Vitamin E | 0.24mg | 0.61mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Polyunsaturated fat | 1.72g | 1.88g | 1% |
| Zinc | 1.47mg | 1.34mg | 1% |
| Sodium | 601mg | 630mg | 1% |
| Net carbs | 51.07g | 18.67g | N/A |
| Potassium | 223mg | 226mg | 0% |
| Sugar | 6.42g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.092mg | 0% | |
| Threonine | 0.299mg | 0% | |
| Isoleucine | 0.258mg | 0% | |
| Leucine | 0.461mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.315mg | 0% | |
| Valine | 0.31mg | 0% | |
| Histidine | 0.15mg | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - ALA | 0.161g | N/A | |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more CarbsCarbs | +180.7% |
| Contains more OtherOther | +16.9% |
| Contains more ProteinProtein | +32.6% |
| Contains more FatsFats | +88.5% |
| Contains more WaterWater | +116.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -68.2% |
| Contains more Mono. FatMonounsaturated fat | +189.4% |
~equal in
Polyunsaturated fat
~1.88g
