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
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Calcium
+73.7%
Contains
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Iron
+198.5%
Contains
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Magnesium
+84.4%
Contains
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Copper
+122.5%
Contains
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Selenium
+34.7%
Contains
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Phosphorus
+14.4%
Equal in Potassium - 226
Equal in Sodium - 630
Equal in Zinc - 1.34
Contains
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Calcium
+73.7%
Contains
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Iron
+198.5%
Contains
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Magnesium
+84.4%
Contains
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Copper
+122.5%
Contains
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Selenium
+34.7%
Contains
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Phosphorus
+14.4%
Equal in Potassium - 226
Equal in Sodium - 630
Equal in Zinc - 1.34
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.
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Contains
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Vitamin B1
+155.2%
Contains
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Vitamin B2
+105.4%
Contains
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Vitamin B3
+12.1%
Contains
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Folate
+177.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+154.2%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+2100%
Contains
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Vitamin B5
+81.1%
Contains
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Vitamin B6
+93.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+52.6%
Contains
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Vitamin B1
+155.2%
Contains
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Vitamin B2
+105.4%
Contains
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Vitamin B3
+12.1%
Contains
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Folate
+177.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+154.2%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+2100%
Contains
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Vitamin B5
+81.1%
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Vitamin B6
+93.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+52.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+180.7%
Contains
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Other
+16.9%
Contains
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Protein
+32.6%
Contains
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Fats
+88.5%
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Water
+116.8%
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
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Carbs
+180.7%
Contains
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Other
+16.9%
Contains
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Protein
+32.6%
Contains
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Fats
+88.5%
Contains
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Water
+116.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-68.2%
Contains
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Monounsaturated Fat
+189.4%
Equal in Polyunsaturated fat - 1.88
Saturated Fat:
0.989 g
Monounsaturated Fat:
1.019 g
Polyunsaturated fat:
1.72 g
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Contains
less
Saturated Fat
-68.2%
Contains
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Monounsaturated Fat
+189.4%
Equal in Polyunsaturated fat - 1.88
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 51.07g | 18.67g |
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| Protein | 12.96g | 17.19g |
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| Fats | 4.27g | 8.05g |
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| Carbs | 55.77g | 19.87g |
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| Calories | 313kcal | 220kcal |
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| Sugar | 6.42g | 4.68g |
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| Fiber | 4.7g | 1.2g |
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| Calcium | 165mg | 95mg |
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| Iron | 4.09mg | 1.37mg |
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| Magnesium | 59mg | 32mg |
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| Phosphorus | 188mg | 215mg |
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| Potassium | 223mg | 226mg |
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| Sodium | 601mg | 630mg |
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| Zinc | 1.47mg | 1.34mg |
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| Copper | 0.198mg | 0.089mg |
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| Manganese | 1.377mg |
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| Selenium | 33.4µg | 24.8µg |
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| Vitamin A | 0IU | 359IU |
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| Vitamin A RAE | 0µg | 35µg |
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| Vitamin E | 0.24mg | 0.61mg |
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| Vitamin D | 0IU | 5IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin C | 0.2mg | 4.4mg |
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| Vitamin B1 | 0.439mg | 0.172mg |
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| Vitamin B2 | 0.382mg | 0.186mg |
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| Vitamin B3 | 6.25mg | 5.575mg |
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| Vitamin B5 | 0.456mg | 0.826mg |
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| Vitamin B6 | 0.153mg | 0.296mg |
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| Folate | 86µg | 31µg |
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| Vitamin B12 | 0µg | 0.47µg |
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| Vitamin K | 5.7µg | 8.7µg |
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| Tryptophan | 0.092mg |
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| Threonine | 0.299mg |
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| Isoleucine | 0.258mg |
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| Leucine | 0.461mg |
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| Lysine | 0.215mg |
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| Methionine | 0.105mg |
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| Phenylalanine | 0.315mg |
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| Valine | 0.31mg |
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| Histidine | 0.15mg |
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| Cholesterol | 0mg | 46mg |
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| Trans Fat | 0.071g |
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| Saturated Fat | 0.989g | 3.109g |
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| Omega-3 - DHA | 0g | 0.007g |
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| Omega-3 - EPA | 0g | 0.004g |
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| Omega-3 - DPA | 0g | 0.004g |
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| Monounsaturated Fat | 1.019g | 2.949g |
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| Polyunsaturated fat | 1.72g | 1.88g |
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| Omega-3 - ALA | 0.161g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
38%
39%
Minerals Daily Need Coverage Score
89%
50%
Comparison summary
Which food contains less Sodium?
Wheat Bread contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Wheat Bread is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Wheat Bread is lower in Saturated Fat (difference - 2.12g)
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 1.74g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 60)
Which food is cheaper?
Club sandwich is cheaper (difference - $0.3)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins