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Club sandwich vs. Cardamom — In-Depth Nutrition Comparison

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What are the differences between club sandwich and cardamom?

  • Club sandwich is higher in vitamin B3 and vitamin B12, yet cardamom is higher in iron, fiber, zinc, magnesium, copper, calcium, and potassium.
  • Cardamom's daily need coverage for iron is 158% more.
  • The amount of sodium in cardamom is lower.

We used Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Spices, cardamom types in this article.

Infographic

Club sandwich vs Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more PhosphorusPhosphorus +20.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +615.6%
Contains more CalciumCalcium +303.2%
Contains more PotassiumPotassium +395.1%
Contains more IronIron +919.7%
Contains more CopperCopper +330.3%
Contains more ZincZinc +457.5%
Contains less SodiumSodium -97.1%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +405.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +377.3%
Contains more Vitamin B1Vitamin B1 +15.1%
~equal in Vitamin B2 ~0.182mg

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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more ProteinProtein +59.8%
Contains more FatsFats +20.1%
Contains more WaterWater +534.3%
Contains more CarbsCarbs +244.6%
Contains more OtherOther +144.3%

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +239%
Contains more Poly. FatPolyunsaturated fat +337.2%
Contains less Sat. FatSaturated fat -78.1%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Cardamom DV% diff.
Manganese 28mg 1217%
Iron 1.37mg 13.97mg 158%
Fiber 1.2g 28g 107%
Zinc 1.34mg 7.47mg 56%
Magnesium 32mg 229mg 47%
Selenium 24.8µg 45%
Copper 0.089mg 0.383mg 33%
Calcium 95mg 383mg 29%
Vitamin B3 5.575mg 1.102mg 28%
Sodium 630mg 18mg 27%
Potassium 226mg 1119mg 26%
Vitamin B12 0.47µg 0µg 20%
Vitamin C 4.4mg 21mg 18%
Vitamin B5 0.826mg 17%
Carbs 19.87g 68.47g 16%
Cholesterol 46mg 0mg 15%
Protein 17.19g 10.76g 13%
Saturated fat 3.109g 0.68g 11%
Polyunsaturated fat 1.88g 0.43g 10%
Choline 47.8mg 9%
Folate 31µg 8%
Vitamin K 8.7µg 7%
Phosphorus 215mg 178mg 5%
Monounsaturated fat 2.949g 0.87g 5%
Vitamin B6 0.296mg 0.23mg 5%
Calories 220kcal 311kcal 5%
Vitamin E 0.61mg 4%
Vitamin A 35µg 0µg 4%
Vitamin B1 0.172mg 0.198mg 2%
Fats 8.05g 6.7g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 40.47g N/A
Sugar 4.68g N/A
Vitamin B2 0.186mg 0.182mg 0%
Trans fat 0.071g 0g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Cardamom
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
18%
Cardamom
Minerals Daily Need Coverage Score
50%
Club sandwich
496%
Cardamom

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 - $5)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 612mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 2.429g)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.