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  6. Club sandwich vs. Cornmeal

Club sandwich vs. Cornmeal — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and cornmeal

  • Club sandwich has more selenium, vitamin B1,2, and phosphorus, while cornmeal has more folate, iron, vitamin B1, and vitamin B2.
  • Cornmeal covers your daily need for folate, 45% more than club sandwich.
  • The amount of cholesterol in cornmeal 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 Cornmeal, degermed, enriched, yellow.

Infographic

Club sandwich vs Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +3066.7%
Contains more PotassiumPotassium +59.2%
Contains more CopperCopper +17.1%
Contains more ZincZinc +103%
Contains more PhosphorusPhosphorus +117.2%
Contains more SeleniumSelenium +136.2%
Contains more IronIron +218.2%
Contains less SodiumSodium -98.9%
~equal in Magnesium ~32mg

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +218.2%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B5Vitamin B5 +244.2%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +455.8%
Contains more Vitamin B1Vitamin B1 +220.3%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more FolateFolate +574.2%

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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +141.8%
Contains more FatsFats +360%
Contains more WaterWater +369.8%
Contains more OtherOther +364.7%
Contains more CarbsCarbs +299.8%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +656.2%
Contains more Poly. FatPolyunsaturated fat +127.1%
Contains less Sat. FatSaturated fat -92.9%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Cornmeal DV% diff.
Folate 31µg 209µg 45%
Iron 1.37mg 4.36mg 37%
Vitamin B1 0.172mg 0.551mg 32%
Starch 73.3g 30%
Sodium 630mg 7mg 27%
Selenium 24.8µg 10.5µg 26%
Carbs 19.87g 79.45g 20%
Vitamin B12 0.47µg 0µg 20%
Protein 17.19g 7.11g 20%
Phosphorus 215mg 99mg 17%
Vitamin B2 0.186mg 0.382mg 15%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.22g 13%
Vitamin B5 0.826mg 0.24mg 12%
Fiber 1.2g 3.9g 11%
Fats 8.05g 1.75g 10%
Vitamin B6 0.296mg 0.182mg 9%
Calcium 95mg 3mg 9%
Manganese 0.174mg 8%
Calories 220kcal 370kcal 8%
Vitamin K 8.7µg 0µg 7%
Polyunsaturated fat 1.88g 0.828g 7%
Choline 47.8mg 8.6mg 7%
Monounsaturated fat 2.949g 0.39g 6%
Zinc 1.34mg 0.66mg 6%
Vitamin C 4.4mg 0mg 5%
Vitamin B3 5.575mg 4.968mg 4%
Vitamin E 0.61mg 0.12mg 3%
Vitamin A 35µg 11µg 3%
Potassium 226mg 142mg 2%
Vitamin D 5IU 0IU 1%
Copper 0.089mg 0.076mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 75.55g N/A
Magnesium 32mg 32mg 0%
Sugar 4.68g 1.61g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%
Fructose 0.17g 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 Cornmeal
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
42%
Cornmeal
Minerals Daily Need Coverage Score
50%
Club sandwich
37%
Cornmeal

Comparison summary

Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 623mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 2.889g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 68)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.4)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.