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  6. Club sandwich vs. Cottage cheese

Club sandwich vs. Cottage cheese — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and cottage cheese

  • The amount of vitamin B3, selenium, vitamin B6, iron, vitamin B1, zinc, phosphorus, and vitamin K in club sandwich is higher than in cottage cheese.
  • Club sandwich covers your daily need for vitamin B3, 34% more than cottage cheese.
  • The amount of cholesterol in cottage cheese is lower.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Cheese, cottage, creamed, large or small curd.

Infographic

Club sandwich vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +14.5%
Contains more PotassiumPotassium +117.3%
Contains more IronIron +1857.1%
Contains more CopperCopper +206.9%
Contains more ZincZinc +235%
Contains more PhosphorusPhosphorus +35.2%
Contains more SeleniumSelenium +155.7%
Contains less SodiumSodium -42.2%

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 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +662.5%
Contains more Vitamin B1Vitamin B1 +537%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +5531.3%
Contains more Vitamin B5Vitamin B5 +48.3%
Contains more Vitamin B6Vitamin B6 +543.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +158.3%
Contains more CholineCholine +159.8%
~equal in Vitamin A ~37µg
~equal in Vitamin D ~0.1µg
~equal in Vitamin B12 ~0.43µg

All nutrients comparison - raw data values

Nutrient Club sandwich Cottage cheese DV% diff.
Vitamin B3 5.575mg 0.099mg 34%
Selenium 24.8µg 9.7µg 27%
Vitamin B6 0.296mg 0.046mg 19%
Iron 1.37mg 0.07mg 16%
Polyunsaturated fat 1.88g 0.123g 12%
Protein 17.19g 11.12g 12%
Vitamin B1 0.172mg 0.027mg 12%
Sodium 630mg 364mg 12%
Cholesterol 46mg 17mg 10%
Zinc 1.34mg 0.4mg 9%
Phosphorus 215mg 159mg 8%
Copper 0.089mg 0.029mg 7%
Vitamin K 8.7µg 0µg 7%
Calories 220kcal 98kcal 6%
Saturated fat 3.109g 1.718g 6%
Fats 8.05g 4.3g 6%
Magnesium 32mg 8mg 6%
Fiber 1.2g 0g 5%
Folate 31µg 12µg 5%
Choline 47.8mg 18.4mg 5%
Monounsaturated fat 2.949g 0.778g 5%
Carbs 19.87g 3.38g 5%
Vitamin C 4.4mg 0mg 5%
Vitamin B5 0.826mg 0.557mg 5%
Vitamin E 0.61mg 0.08mg 4%
Potassium 226mg 104mg 4%
Vitamin B12 0.47µg 0.43µg 2%
Vitamin B2 0.186mg 0.163mg 2%
Calcium 95mg 83mg 1%
Net carbs 18.67g 3.38g N/A
Vitamin D 5IU 3IU 0%
Sugar 4.68g 2.67g N/A
Vitamin A 35µg 37µg 0%
Vitamin D 0.1µg 0.1µg 0%
Manganese 0.002mg 0%
Trans fat 0.071g N/A
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 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

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% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +54.6%
Contains more FatsFats +87.2%
Contains more CarbsCarbs +487.9%
Contains more OtherOther +68.1%
Contains more WaterWater +51.9%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +279%
Contains more Poly. FatPolyunsaturated fat +1428.5%
Contains less Sat. FatSaturated fat -44.7%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.