Parmigiano-Reggiano vs. Club sandwich — In-Depth Nutrition Comparison
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A recap on differences between parmigiano-Reggiano and club sandwich
- Parmigiano-Reggiano has more calcium, vitamin B12, phosphorus, vitamin B2, zinc, and copper; however, club sandwich is higher in vitamin B3 and vitamin B6.
- Parmigiano-Reggiano covers your daily calcium needs 101% more than club sandwich.
- Club sandwich contains 5 times less vitamin B12 than parmigiano-Reggiano. Parmigiano-Reggiano contains 2.26µg of vitamin B12, while club sandwich contains 0.47µg.
- Club sandwich has less saturated fat.
Food varieties used in this article are Cheese, parmesan, dry grated, reduced fat and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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 | +18.8% |
| Contains more CalciumCalcium | +1067.4% |
| Contains more CopperCopper | +167.4% |
| Contains more ZincZinc | +188.8% |
| Contains more PhosphorusPhosphorus | +239.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +80.8% |
| Contains more IronIron | +52.2% |
| Contains less SodiumSodium | -58.8% |
| Contains more SeleniumSelenium | +40.1% |
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 AVitamin A | +357.1% |
| Contains more Vitamin DVitamin D | +300% |
| Contains more Vitamin B2Vitamin B2 | +161.3% |
| Contains more Vitamin B12Vitamin B12 | +380.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +258.8% |
| Contains more Vitamin B1Vitamin B1 | +493.1% |
| Contains more Vitamin B3Vitamin B3 | +4790.4% |
| Contains more Vitamin B5Vitamin B5 | +154.2% |
| Contains more Vitamin B6Vitamin B6 | +504.1% |
| Contains more Vitamin KVitamin K | +411.8% |
| Contains more FolateFolate | +210% |
| Contains more CholineCholine | +130.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1109mg | 95mg | 101% |
| Vitamin B12 | 2.26µg | 0.47µg | 75% |
| Phosphorus | 729mg | 215mg | 73% |
| Saturated fat | 13.317g | 3.109g | 46% |
| Sodium | 1529mg | 630mg | 39% |
| Vitamin B3 | 0.114mg | 5.575mg | 34% |
| Zinc | 3.87mg | 1.34mg | 23% |
| Vitamin B2 | 0.486mg | 0.186mg | 23% |
| Vitamin B6 | 0.049mg | 0.296mg | 19% |
| Fats | 20g | 8.05g | 18% |
| Copper | 0.238mg | 0.089mg | 17% |
| Cholesterol | 88mg | 46mg | 14% |
| Vitamin A | 160µg | 35µg | 14% |
| Selenium | 17.7µg | 24.8µg | 13% |
| Vitamin B1 | 0.029mg | 0.172mg | 12% |
| Vitamin B5 | 0.325mg | 0.826mg | 10% |
| Polyunsaturated fat | 0.462g | 1.88g | 9% |
| Monounsaturated fat | 6.098g | 2.949g | 8% |
| Vitamin K | 1.7µg | 8.7µg | 6% |
| Carbs | 1.37g | 19.87g | 6% |
| Protein | 20g | 17.19g | 6% |
| Iron | 0.9mg | 1.37mg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Choline | 20.7mg | 47.8mg | 5% |
| Folate | 10µg | 31µg | 5% |
| Manganese | 0.085mg | 4% | |
| Vitamin E | 0.17mg | 0.61mg | 3% |
| Potassium | 125mg | 226mg | 3% |
| Calories | 265kcal | 220kcal | 2% |
| Vitamin D | 0.4µg | 0.1µg | 2% |
| Magnesium | 38mg | 32mg | 1% |
| Vitamin D | 15IU | 5IU | 1% |
| Net carbs | 1.37g | 18.67g | N/A |
| Sugar | 0g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.24mg | 0% | |
| Threonine | 1.519mg | 0% | |
| Isoleucine | 1.2mg | 0% | |
| Leucine | 2.983mg | 0% | |
| Lysine | 2.459mg | 0% | |
| Methionine | 0.369mg | 0% | |
| Phenylalanine | 1.604mg | 0% | |
| Valine | 1.498mg | 0% | |
| Histidine | 0.752mg | 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:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more ProteinProtein | +16.3% |
| Contains more FatsFats | +148.4% |
| Contains more OtherOther | +238.8% |
| Contains more CarbsCarbs | +1350.4% |
~equal in
Water
~52.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
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 | +106.8% |
| Contains less Sat. FatSaturated fat | -76.7% |
| Contains more Poly. FatPolyunsaturated fat | +306.9% |
