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Club sandwich vs. Brussels sprouts — In-Depth Nutrition Comparison

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How are club sandwich and Brussels sprouts different?

  • Club sandwich is higher in selenium, vitamin B3, phosphorus, and vitamin B12; however, Brussels sprouts are richer in vitamin K, vitamin C, and fiber.
  • Daily need coverage for vitamin K for Brussels sprouts is 140% higher.
  • Brussels sprouts have less cholesterol.

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

Infographic

Club sandwich vs Brussels sprouts 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +126.2%
Contains more CopperCopper +27.1%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +211.6%
Contains more SeleniumSelenium +1450%
Contains more PotassiumPotassium +72.1%
Contains less SodiumSodium -96%
~equal in Iron ~1.4mg

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%
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.7%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +648.3%
Contains more Vitamin B5Vitamin B5 +167.3%
Contains more Vitamin B6Vitamin B6 +35.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +150.3%
Contains more Vitamin CVitamin C +1831.8%
Contains more Vitamin EVitamin E +44.3%
Contains more Vitamin KVitamin K +1934.5%
Contains more FolateFolate +96.8%
~equal in Vitamin A ~38µg

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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +408.6%
Contains more FatsFats +2583.3%
Contains more CarbsCarbs +122%
Contains more OtherOther +73%
Contains more WaterWater +63.7%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +12721.7%
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +8038.3%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Brussels sprouts DV% diff.
Polyunsaturated fat 1.88g 153g 1007%
Vitamin K 8.7µg 177µg 140%
Vitamin C 4.4mg 85mg 90%
Selenium 24.8µg 1.6µg 42%
Vitamin B3 5.575mg 0.745mg 30%
Protein 17.19g 3.38g 28%
Sodium 630mg 25mg 26%
Phosphorus 215mg 69mg 21%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Manganese 0.337mg 15%
Saturated fat 3.109g 0.062g 14%
Fats 8.05g 0.3g 12%
Vitamin B5 0.826mg 0.309mg 10%
Fiber 1.2g 3.8g 10%
Calories 220kcal 43kcal 9%
Folate 31µg 61µg 8%
Zinc 1.34mg 0.42mg 8%
Monounsaturated fat 2.949g 0.023g 7%
Vitamin B2 0.186mg 0.09mg 7%
Vitamin B6 0.296mg 0.219mg 6%
Choline 47.8mg 19.1mg 5%
Potassium 226mg 389mg 5%
Calcium 95mg 42mg 5%
Carbs 19.87g 8.95g 4%
Vitamin B1 0.172mg 0.139mg 3%
Copper 0.089mg 0.07mg 2%
Vitamin E 0.61mg 0.88mg 2%
Magnesium 32mg 23mg 2%
Fructose 0.93g 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 5.15g N/A
Iron 1.37mg 1.4mg 0%
Sugar 4.68g 2.2g N/A
Vitamin A 35µg 38µg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 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 Brussels sprouts
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
73%
Brussels sprouts
Minerals Daily Need Coverage Score
50%
Club sandwich
24%
Brussels sprouts

Comparison summary

Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.4)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is lower in Cholesterol?
Brussels sprouts
Brussels sprouts is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 605mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 3.047g)
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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.