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Club sandwich vs. Basil — In-Depth Nutrition Comparison

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A recap on differences between club sandwich and basil

  • Club sandwich has more selenium, vitamin B3, phosphorus, and vitamin B12; however, basil is higher in vitamin K, vitamin A, copper, and iron.
  • Basil covers your daily vitamin K needs 338% more than club sandwich.
  • Basil has less sodium.

Food varieties used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Basil, fresh.

Infographic

Club sandwich vs Basil 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Basil
Basil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more ZincZinc +65.4%
Contains more PhosphorusPhosphorus +283.9%
Contains more SeleniumSelenium +8166.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +86.3%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +131.4%
Contains more CopperCopper +332.6%
Contains less SodiumSodium -99.4%

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%
Basil
Basil
5
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +405.9%
Contains more Vitamin B2Vitamin B2 +144.7%
Contains more Vitamin B3Vitamin B3 +518.1%
Contains more Vitamin B5Vitamin B5 +295.2%
Contains more Vitamin B6Vitamin B6 +91%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +319.3%
Contains more Vitamin CVitamin C +309.1%
Contains more Vitamin AVitamin A +654.3%
Contains more Vitamin EVitamin E +31.1%
Contains more Vitamin KVitamin K +4667.8%
Contains more FolateFolate +119.4%

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
Basil
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +445.7%
Contains more FatsFats +1157.8%
Contains more CarbsCarbs +649.8%
Contains more OtherOther +58%
Contains more WaterWater +75.3%

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
Basil
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +3251.1%
Contains more Poly. FatPolyunsaturated fat +383.3%
Contains less Sat. FatSaturated fat -98.7%

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 Basil
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Basil DV% diff.
Vitamin K 8.7µg 414.8µg 338%
Manganese 1.148mg 50%
Selenium 24.8µg 0.3µg 45%
Copper 0.089mg 0.385mg 33%
Vitamin B3 5.575mg 0.902mg 29%
Protein 17.19g 3.15g 28%
Sodium 630mg 4mg 27%
Vitamin A 35µg 264µg 25%
Phosphorus 215mg 56mg 23%
Iron 1.37mg 3.17mg 23%
Vitamin B12 0.47µg 0µg 20%
Vitamin C 4.4mg 18mg 15%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.041g 14%
Vitamin B1 0.172mg 0.034mg 12%
Vitamin B5 0.826mg 0.209mg 12%
Vitamin B6 0.296mg 0.155mg 11%
Fats 8.05g 0.64g 11%
Polyunsaturated fat 1.88g 0.389g 10%
Calories 220kcal 23kcal 10%
Folate 31µg 68µg 9%
Vitamin B2 0.186mg 0.076mg 8%
Calcium 95mg 177mg 8%
Magnesium 32mg 64mg 8%
Monounsaturated fat 2.949g 0.088g 7%
Choline 47.8mg 11.4mg 7%
Carbs 19.87g 2.65g 6%
Zinc 1.34mg 0.81mg 5%
Fiber 1.2g 1.6g 2%
Potassium 226mg 295mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.61mg 0.8mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 1.05g N/A
Sugar 4.68g 0.3g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 0%
Fructose 0.02g 0%
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 Basil
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
104%
Basil
Minerals Daily Need Coverage Score
50%
Club sandwich
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 70)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 626mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 3.068g)
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.
Which food is richer in vitamins?
?
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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.