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Club sandwich vs. Dates — In-Depth Nutrition Comparison

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How are club sandwich and dates different?

  • Club sandwich is richer in selenium, vitamin B3, phosphorus, and vitamin B12, while dates are higher in fiber, copper, and potassium.
  • Club sandwich covers your daily need for selenium, 40% more than dates.
  • Dates are lower in cholesterol.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Dates, deglet noor types were used in this article.

Infographic

Club sandwich vs Dates 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%
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +143.6%
Contains more IronIron +34.3%
Contains more ZincZinc +362.1%
Contains more PhosphorusPhosphorus +246.8%
Contains more SeleniumSelenium +726.7%
Contains more MagnesiumMagnesium +34.4%
Contains more PotassiumPotassium +190.3%
Contains more CopperCopper +131.5%
Contains less SodiumSodium -99.7%

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%
Dates
0
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1120%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +230.8%
Contains more Vitamin B2Vitamin B2 +181.8%
Contains more Vitamin B3Vitamin B3 +337.6%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +79.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +222.2%
Contains more FolateFolate +63.2%
Contains more CholineCholine +658.7%

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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +601.6%
Contains more FatsFats +1964.1%
Contains more WaterWater +155.8%
Contains more OtherOther +48.1%
Contains more CarbsCarbs +277.6%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +8091.7%
Contains more Poly. FatPolyunsaturated fat +9794.7%
Contains less Sat. FatSaturated fat -99%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Dates DV% diff.
Selenium 24.8µg 3µg 40%
Protein 17.19g 2.45g 29%
Vitamin B3 5.575mg 1.274mg 27%
Sodium 630mg 2mg 27%
Fiber 1.2g 8g 27%
Fructose 19.56g 24%
Phosphorus 215mg 62mg 22%
Vitamin B12 0.47µg 0µg 20%
Carbs 19.87g 75.03g 18%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.032g 14%
Copper 0.089mg 0.206mg 13%
Potassium 226mg 656mg 13%
Fats 8.05g 0.39g 12%
Polyunsaturated fat 1.88g 0.019g 12%
Manganese 0.262mg 11%
Vitamin B6 0.296mg 0.165mg 10%
Zinc 1.34mg 0.29mg 10%
Vitamin B1 0.172mg 0.052mg 10%
Vitamin B2 0.186mg 0.066mg 9%
Choline 47.8mg 6.3mg 8%
Monounsaturated fat 2.949g 0.036g 7%
Calcium 95mg 39mg 6%
Vitamin B5 0.826mg 0.589mg 5%
Vitamin K 8.7µg 2.7µg 5%
Vitamin E 0.61mg 0.05mg 4%
Vitamin A 35µg 0µg 4%
Vitamin C 4.4mg 0.4mg 4%
Iron 1.37mg 1.02mg 4%
Calories 220kcal 282kcal 3%
Folate 31µg 19µg 3%
Magnesium 32mg 43mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 67.03g N/A
Sugar 4.68g 63.35g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 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 Dates
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
12%
Dates
Minerals Daily Need Coverage Score
50%
Club sandwich
29%
Dates

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 3.077g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 58.67g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 42)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.