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  6. Cheese sandwich vs. Club sandwich

Cheese sandwich vs. Club sandwich — In-Depth Nutrition Comparison

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The main differences between cheese sandwich and club sandwich

  • Cheese sandwich has more phosphorus, vitamin B2, iron, vitamin B1, calcium, and folate; however, club sandwich has more vitamin B3 and vitamin B12.
  • Daily need coverage for phosphorus for cheese sandwich is 24% higher.
  • Club sandwich has 2 times less vitamin B2 than cheese sandwich. Cheese sandwich has 0.427mg of vitamin B2, while club sandwich has 0.186mg.
  • Club sandwich is lower in sodium.

Food types used in this article are Crackers, wheat, sandwich, with cheese filling and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +68.8%
Contains more CalciumCalcium +114.7%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +91.2%
Contains more CopperCopper +79.8%
Contains more PhosphorusPhosphorus +77.7%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +54%
Contains less SodiumSodium -24.9%
~equal in Selenium ~24.8µg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 B1Vitamin B1 +108.1%
Contains more Vitamin B2Vitamin B2 +129.6%
Contains more FolateFolate +106.5%
Contains more Vitamin CVitamin C +193.3%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +32.8%
Contains more Vitamin B6Vitamin B6 +13.4%
Contains more Vitamin B12Vitamin B12 +291.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 FatsFats +210.6%
Contains more CarbsCarbs +192.9%
Contains more OtherOther +60.3%
Contains more ProteinProtein +75.4%
Contains more WaterWater +1541.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +251%
Contains more Poly. FatPolyunsaturated fat +387.6%
Contains less Sat. FatSaturated fat -24.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Club sandwich DV% diff.
Polyunsaturated fat 9.166g 1.88g 49%
Manganese 1.083mg 47%
Fats 25g 8.05g 26%
Phosphorus 382mg 215mg 24%
Vitamin B2 0.427mg 0.186mg 19%
Monounsaturated fat 10.351g 2.949g 19%
Iron 2.62mg 1.37mg 16%
Vitamin B1 0.358mg 0.172mg 16%
Vitamin B12 0.12µg 0.47µg 15%
Vitamin B3 3.185mg 5.575mg 15%
Protein 9.8g 17.19g 15%
Calories 497kcal 220kcal 14%
Cholesterol 7mg 46mg 13%
Carbs 58.2g 19.87g 13%
Calcium 204mg 95mg 11%
Choline 47.8mg 9%
Sodium 839mg 630mg 9%
Folate 64µg 31µg 8%
Copper 0.16mg 0.089mg 8%
Fiber 3.1g 1.2g 8%
Vitamin K 8.7µg 7%
Magnesium 54mg 32mg 5%
Saturated fat 4.129g 3.109g 5%
Vitamin E 0.61mg 4%
Vitamin B5 0.622mg 0.826mg 4%
Zinc 0.87mg 1.34mg 4%
Vitamin B6 0.261mg 0.296mg 3%
Vitamin C 1.5mg 4.4mg 3%
Vitamin A 21µg 35µg 2%
Potassium 306mg 226mg 2%
Selenium 24.3µg 24.8µg 1%
Vitamin D 5IU 1%
Vitamin D 0.1µg 1%
Net carbs 55.1g 18.67g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 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

Which food is preferable for your diet?

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

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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
32%
Cheese sandwich
37%
Club sandwich
Minerals Daily Need Coverage Score
85%
Cheese sandwich
50%
Club sandwich

Comparison summary

Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 209mg)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 1.02g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 4.68g)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.