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  6. Club sandwich vs. Béchamel sauce

Club sandwich vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the main differences between club sandwich and béchamel sauce?

  • Béchamel sauce has less selenium, vitamin B3, vitamin B6, phosphorus, iron, vitamin B1, vitamin B5, and copper than club sandwich.
  • Club sandwich's daily need coverage for selenium is 39% higher.
  • Club sandwich has 21 times more vitamin B3 than béchamel sauce. Club sandwich has 5.575mg of vitamin B3, while béchamel sauce has 0.261mg.
  • Béchamel sauce contains less cholesterol.

We used Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Sauce, homemade, white, thin types in this comparison.

Infographic

Club sandwich vs Béchamel sauce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +552.4%
Contains more CopperCopper +584.6%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +112.9%
Contains more SeleniumSelenium +651.5%
Contains more CalciumCalcium +32.6%
Contains less SodiumSodium -47.9%

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin EVitamin E +258.8%
Contains more Vitamin B1Vitamin B1 +212.7%
Contains more Vitamin B3Vitamin B3 +2036%
Contains more Vitamin B5Vitamin B5 +143.7%
Contains more Vitamin B6Vitamin B6 +622%
Contains more Vitamin B12Vitamin B12 +56.7%
Contains more Vitamin KVitamin K +1350%
Contains more FolateFolate +244.4%
Contains more CholineCholine +239%
Contains more Vitamin AVitamin A +108.6%
Contains more Vitamin DVitamin D +1100%
~equal in Vitamin B2 ~0.184mg

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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +356%
Contains more FatsFats +19.6%
Contains more CarbsCarbs +168.5%
Contains more OtherOther +64.6%
Contains more WaterWater +53.6%

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains more Poly. FatPolyunsaturated fat +18.5%
Contains less Sat. FatSaturated fat -30.8%
~equal in Monounsaturated fat ~2.67g

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

All nutrients comparison - raw data values

Nutrient Club sandwich Béchamel sauce DV% diff.
Selenium 24.8µg 3.3µg 39%
Vitamin B3 5.575mg 0.261mg 33%
Protein 17.19g 3.77g 27%
Vitamin B6 0.296mg 0.041mg 20%
Phosphorus 215mg 101mg 16%
Iron 1.37mg 0.21mg 15%
Sodium 630mg 328mg 13%
Cholesterol 46mg 8mg 13%
Vitamin B1 0.172mg 0.055mg 10%
Vitamin B5 0.826mg 0.339mg 10%
Copper 0.089mg 0.013mg 8%
Zinc 1.34mg 0.42mg 8%
Vitamin B12 0.47µg 0.3µg 7%
Vitamin K 8.7µg 0.6µg 7%
Vitamin D 0.1µg 1.2µg 6%
Folate 31µg 9µg 6%
Choline 47.8mg 14.1mg 6%
Calories 220kcal 105kcal 6%
Vitamin D 5IU 49IU 6%
Vitamin A 35µg 73µg 4%
Fiber 1.2g 0.1g 4%
Magnesium 32mg 15mg 4%
Carbs 19.87g 7.4g 4%
Vitamin C 4.4mg 0.8mg 4%
Saturated fat 3.109g 2.152g 4%
Vitamin E 0.61mg 0.17mg 3%
Calcium 95mg 126mg 3%
Potassium 226mg 163mg 2%
Polyunsaturated fat 1.88g 1.586g 2%
Fats 8.05g 6.73g 2%
Monounsaturated fat 2.949g 2.67g 1%
Manganese 0.024mg 1%
Net carbs 18.67g 7.3g N/A
Sugar 4.68g 4.78g N/A
Vitamin B2 0.186mg 0.184mg 0%
Trans fat 0.071g N/A
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 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 Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
15%
Béchamel sauce
Minerals Daily Need Coverage Score
50%
Club sandwich
19%
Béchamel sauce

Comparison summary

Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 0.1g)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 302mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 0.957g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. 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.