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  6. Club sandwich vs. Clam

Club sandwich vs. Clam — In-Depth Nutrition Comparison

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Significant differences between club sandwich and clam

  • Club sandwich has more vitamin B6; however, clam is richer in vitamin B12, selenium, copper, vitamin C, vitamin B2, iron, and phosphorus.
  • Clam covers your daily vitamin B12 needs 4101% more than club sandwich.
  • Clam has 17 times less saturated fat than club sandwich. Club sandwich has 3.109g of saturated fat, while clam has 0.188g.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Club sandwich vs Clam 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%
Clam
Clam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains more MagnesiumMagnesium +77.8%
Contains less SodiumSodium -47.6%
Contains more PotassiumPotassium +177.9%
Contains more IronIron +105.1%
Contains more CopperCopper +673%
Contains more ZincZinc +103.7%
Contains more PhosphorusPhosphorus +57.2%
Contains more SeleniumSelenium +158.1%
~equal in Calcium ~92mg

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%
Clam
Clam
4
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 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +14.7%
Contains more Vitamin B3Vitamin B3 +66.2%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +169.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +402.3%
Contains more Vitamin AVitamin A +388.6%
Contains more Vitamin B2Vitamin B2 +129%
Contains more Vitamin B12Vitamin B12 +20940.4%
~equal in Folate ~29µg

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
Clam
Clam
3
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more FatsFats +312.8%
Contains more CarbsCarbs +287.3%
Contains more ProteinProtein +48.6%
Contains more WaterWater +21.2%
Contains more OtherOther +57.4%

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
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +1614.5%
Contains more Poly. FatPolyunsaturated fat +240.6%
Contains less Sat. FatSaturated fat -94%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Clam DV% diff.
Vitamin B12 0.47µg 98.89µg 4101%
Selenium 24.8µg 64µg 71%
Copper 0.089mg 0.688mg 67%
Manganese 1mg 43%
Sodium 630mg 1202mg 25%
Vitamin C 4.4mg 22.1mg 20%
Vitamin B2 0.186mg 0.426mg 18%
Phosphorus 215mg 338mg 18%
Iron 1.37mg 2.81mg 18%
Protein 17.19g 25.55g 17%
Vitamin A 35µg 171µg 15%
Vitamin B6 0.296mg 0.11mg 14%
Vitamin B3 5.575mg 3.354mg 14%
Zinc 1.34mg 2.73mg 13%
Saturated fat 3.109g 0.188g 13%
Potassium 226mg 628mg 12%
Choline 47.8mg 9%
Polyunsaturated fat 1.88g 0.552g 9%
Fats 8.05g 1.95g 9%
Monounsaturated fat 2.949g 0.172g 7%
Cholesterol 46mg 67mg 7%
Vitamin K 8.7µg 7%
Fiber 1.2g 0g 5%
Carbs 19.87g 5.13g 5%
Calories 220kcal 148kcal 4%
Vitamin E 0.61mg 4%
Vitamin B5 0.826mg 0.68mg 3%
Magnesium 32mg 18mg 3%
Vitamin B1 0.172mg 0.15mg 2%
Vitamin D 0.1µg 1%
Folate 31µg 29µg 1%
Vitamin D 5IU 1%
Net carbs 18.67g 5.13g N/A
Calcium 95mg 92mg 0%
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0.004g 0.138g N/A
Omega-3 - DHA 0.007g 0.146g N/A
Omega-3 - DPA 0.004g 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Clam
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
983%
Clam
Minerals Daily Need Coverage Score
50%
Club sandwich
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 572mg)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 4.68g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 2.921g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.