Cereal vs. Club sandwich — In-Depth Nutrition Comparison
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How are cereal and club sandwich different?
- Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, club sandwich is richer in selenium and phosphorus.
- Daily need coverage for vitamin B1 for cereal is 510% higher.
- Cereal contains 25 times more iron than club sandwich. While cereal contains 34.06mg of iron, club sandwich contains only 1.37mg.
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.
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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 IronIron | +2386.1% |
| Contains more CopperCopper | +53.9% |
| Contains more ZincZinc | +467.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more CalciumCalcium | +850% |
| Contains more PotassiumPotassium | +115.2% |
| Contains more PhosphorusPhosphorus | +179.2% |
| Contains less SodiumSodium | -20.8% |
| Contains more SeleniumSelenium | +293.7% |
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 CVitamin C | +775% |
| Contains more Vitamin AVitamin A | +2225.7% |
| Contains more Vitamin B1Vitamin B1 | +3555.8% |
| Contains more Vitamin B2Vitamin B2 | +1980.6% |
| Contains more Vitamin B3Vitamin B3 | +431.3% |
| Contains more Vitamin B6Vitamin B6 | +1922.3% |
| Contains more Vitamin EVitamin E | +662.5% |
| Contains more Vitamin B5Vitamin B5 | +265.5% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.172mg | 510% |
| Vitamin B6 | 5.986mg | 0.296mg | 438% |
| Iron | 34.06mg | 1.37mg | 409% |
| Vitamin B2 | 3.87mg | 0.186mg | 283% |
| Vitamin B3 | 29.62mg | 5.575mg | 150% |
| Vitamin A | 814µg | 35µg | 87% |
| Zinc | 7.6mg | 1.34mg | 57% |
| Vitamin C | 38.5mg | 4.4mg | 38% |
| Selenium | 6.3µg | 24.8µg | 34% |
| Manganese | 0.79mg | 34% | |
| Carbs | 86.85g | 19.87g | 22% |
| Protein | 6.06g | 17.19g | 22% |
| Vitamin B12 | 0.47µg | 20% | |
| Phosphorus | 77mg | 215mg | 20% |
| Cholesterol | 46mg | 15% | |
| Saturated fat | 0.26g | 3.109g | 13% |
| Vitamin B5 | 0.226mg | 0.826mg | 12% |
| Fats | 1.08g | 8.05g | 11% |
| Polyunsaturated fat | 0.354g | 1.88g | 10% |
| Calcium | 10mg | 95mg | 9% |
| Choline | 47.8mg | 9% | |
| Folate | 31µg | 8% | |
| Calories | 378kcal | 220kcal | 8% |
| Vitamin K | 0µg | 8.7µg | 7% |
| Sodium | 795mg | 630mg | 7% |
| Monounsaturated fat | 0.204g | 2.949g | 7% |
| Copper | 0.137mg | 0.089mg | 5% |
| Vitamin E | 0.08mg | 0.61mg | 4% |
| Potassium | 105mg | 226mg | 4% |
| Magnesium | 19mg | 32mg | 3% |
| Vitamin D | 0.1µg | 1% | |
| Fiber | 1.4g | 1.2g | 1% |
| Vitamin D | 5IU | 1% | |
| Net carbs | 85.45g | 18.67g | N/A |
| Sugar | 10.35g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.066mg | 0% | |
| Threonine | 0.241mg | 0% | |
| Isoleucine | 0.26mg | 0% | |
| Leucine | 0.767mg | 0% | |
| Lysine | 0.113mg | 0% | |
| Methionine | 0.13mg | 0% | |
| Phenylalanine | 0.365mg | 0% | |
| Valine | 0.344mg | 0% | |
| Histidine | 0.162mg | 0% | |
| Fructose | 0.26g | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more CarbsCarbs | +337.1% |
| Contains more ProteinProtein | +183.7% |
| Contains more FatsFats | +645.4% |
| Contains more WaterWater | +1289.4% |
~equal in
Other
~2.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 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 | -91.6% |
| Contains more Mono. FatMonounsaturated fat | +1345.6% |
| Contains more Poly. FatPolyunsaturated fat | +431.1% |
