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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
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
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
50%
23%
Comparison summary
Which food is lower in Cholesterol?
Cottage cheese is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Cottage cheese is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Cottage cheese contains less Sodium (difference - 266mg)
Which food is lower in Saturated fat?
Cottage cheese is lower in Saturated fat (difference - 1.391g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 10)
Which food is cheaper?
Club sandwich is cheaper (difference - $2)
Which food is richer in minerals?
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins