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Club sandwich vs. Bagel — In-Depth Nutrition Comparison

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How are club sandwich and bagel different?

  • Club sandwich is higher in vitamin B12, vitamin B3, vitamin B6, and phosphorus; however, bagel is richer in vitamin B1, iron, fiber, and folate.
  • Daily need coverage for vitamin B12 for club sandwich is 20% higher.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Bagels, wheat are the varieties used in this article.

Infographic

Club sandwich vs Bagel 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.
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%
Bagel
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +37%
Contains more ZincZinc +21.8%
Contains more PhosphorusPhosphorus +51.4%
Contains more MagnesiumMagnesium +59.4%
Contains more IronIron +101.5%
Contains more CopperCopper +96.6%
Contains less SodiumSodium -30.3%
Contains more SeleniumSelenium +15.7%

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.
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%
Bagel
3
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 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +90.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +65.4%
Contains more Vitamin B5Vitamin B5 +120.3%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +480%
Contains more CholineCholine +387.8%
Contains more Vitamin B1Vitamin B1 +134.3%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more FolateFolate +145.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bagel
1
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more ProteinProtein +68.5%
Contains more FatsFats +426.1%
Contains more WaterWater +39.9%
Contains more OtherOther +29.5%
Contains more CarbsCarbs +146%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +916.9%
Contains more Poly. FatPolyunsaturated fat +100.9%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Club sandwich Bagel DV% diff.
Manganese 1.43mg 62%
Vitamin B12 0.47µg 0µg 20%
Vitamin B1 0.172mg 0.403mg 19%
Iron 1.37mg 2.76mg 17%
Cholesterol 46mg 0mg 15%
Vitamin B3 5.575mg 3.37mg 14%
Protein 17.19g 10.2g 14%
Saturated fat 3.109g 0g 14%
Fiber 1.2g 4.1g 12%
Folate 31µg 76µg 11%
Vitamin B6 0.296mg 0.147mg 11%
Fats 8.05g 1.53g 10%
Carbs 19.87g 48.89g 10%
Phosphorus 215mg 142mg 10%
Copper 0.089mg 0.175mg 10%
Vitamin B5 0.826mg 0.375mg 9%
Sodium 630mg 439mg 8%
Calcium 95mg 20mg 8%
Choline 47.8mg 9.8mg 7%
Selenium 24.8µg 28.7µg 7%
Monounsaturated fat 2.949g 0.29g 7%
Vitamin K 8.7µg 1.5µg 6%
Polyunsaturated fat 1.88g 0.936g 6%
Magnesium 32mg 51mg 5%
Vitamin C 4.4mg 0mg 5%
Vitamin A 35µg 0µg 4%
Calories 220kcal 250kcal 2%
Vitamin E 0.61mg 0.32mg 2%
Vitamin B2 0.186mg 0.209mg 2%
Zinc 1.34mg 1.1mg 2%
Potassium 226mg 165mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 44.79g N/A
Sugar 4.68g 6.12g N/A
Trans fat 0.071g 0g N/A
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Bagel
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
37%
Club sandwich
26%
Bagel
Minerals Daily Need Coverage Score
50%
Club sandwich
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 1.44g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 191mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 3.109g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.