Club sandwich vs. Fast food — In-Depth Nutrition Comparison
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How are club sandwich and fast food different?
- Club sandwich is richer in phosphorus and selenium, while fast food is higher in iron, vitamin B1,2, vitamin B2, folate, vitamin B1, and zinc.
- Fast food covers your daily need for iron, 21% more than club sandwich.
- Club sandwich contains 2 times more sodium than fast food. Club sandwich contains 630mg of sodium, while fast food contains 331mg.
Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fast foods, hamburger; single, regular patty; plain types were used in this article.
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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 | +18.5% |
| Contains more CalciumCalcium | +53.2% |
| Contains more PotassiumPotassium | +14.7% |
| Contains more PhosphorusPhosphorus | +60.4% |
| Contains more SeleniumSelenium | +22.2% |
| Contains more IronIron | +123.4% |
| Contains more CopperCopper | +36% |
| Contains more ZincZinc | +88.1% |
| Contains less SodiumSodium | -47.5% |
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 AVitamin A | +288.9% |
| Contains more Vitamin EVitamin E | +60.5% |
| Contains more Vitamin B5Vitamin B5 | +55.8% |
| Contains more Vitamin B6Vitamin B6 | +39.6% |
| Contains more Vitamin KVitamin K | +77.6% |
| Contains more CholineCholine | +39% |
| Contains more Vitamin B1Vitamin B1 | +84.3% |
| Contains more Vitamin B2Vitamin B2 | +95.2% |
| Contains more Vitamin B12Vitamin B12 | +89.4% |
| Contains more FolateFolate | +158.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.37mg | 3.06mg | 21% |
| Vitamin B12 | 0.47µg | 0.89µg | 18% |
| Manganese | 0.357mg | 16% | |
| Vitamin B2 | 0.186mg | 0.363mg | 14% |
| Sodium | 630mg | 331mg | 13% |
| Folate | 31µg | 80µg | 12% |
| Phosphorus | 215mg | 134mg | 12% |
| Vitamin B1 | 0.172mg | 0.317mg | 12% |
| Zinc | 1.34mg | 2.52mg | 11% |
| Starch | 22.87g | 9% | |
| Selenium | 24.8µg | 20.3µg | 8% |
| Vitamin B5 | 0.826mg | 0.53mg | 6% |
| Saturated fat | 3.109g | 4.493g | 6% |
| Fats | 8.05g | 12.01g | 6% |
| Vitamin B6 | 0.296mg | 0.212mg | 6% |
| Monounsaturated fat | 2.949g | 4.835g | 5% |
| Vitamin C | 4.4mg | 0mg | 5% |
| Calories | 220kcal | 297kcal | 4% |
| Carbs | 19.87g | 31.5g | 4% |
| Copper | 0.089mg | 0.121mg | 4% |
| Cholesterol | 46mg | 33mg | 4% |
| Vitamin K | 8.7µg | 4.9µg | 3% |
| Fructose | 2.27g | 3% | |
| Vitamin A | 35µg | 9µg | 3% |
| Calcium | 95mg | 62mg | 3% |
| Vitamin E | 0.61mg | 0.38mg | 2% |
| Fiber | 1.2g | 1.7g | 2% |
| Choline | 47.8mg | 34.4mg | 2% |
| Polyunsaturated fat | 1.88g | 1.68g | 1% |
| Protein | 17.19g | 16.52g | 1% |
| Potassium | 226mg | 197mg | 1% |
| Magnesium | 32mg | 27mg | 1% |
| Net carbs | 18.67g | 29.8g | N/A |
| Vitamin D | 5IU | 2IU | 0% |
| Sugar | 4.68g | 4.88g | N/A |
| Vitamin D | 0.1µg | 0.1µg | 0% |
| Vitamin B3 | 5.575mg | 5.617mg | 0% |
| Trans fat | 0.071g | 0.514g | N/A |
| Tryptophan | 0.144mg | 0% | |
| Threonine | 0.46mg | 0% | |
| Isoleucine | 0.642mg | 0% | |
| Leucine | 1.13mg | 0% | |
| Lysine | 0.785mg | 0% | |
| Methionine | 0.306mg | 0% | |
| Phenylalanine | 0.67mg | 0% | |
| Valine | 0.728mg | 0% | |
| Histidine | 0.402mg | 0% | |
| Omega-3 - EPA | 0.004g | 0.005g | N/A |
| Omega-3 - DHA | 0.007g | 0.001g | N/A |
| Omega-3 - ALA | 0.121g | N/A | |
| Omega-3 - DPA | 0.004g | 0.009g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.004g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.009g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | N/A | |
| Omega-6 - Linoleic acid | 1.391g | N/A |
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:
16.52 g
Fats:
12.01 g
Carbs:
31.5 g
Water:
38.45 g
Other:
1.52 g
| Contains more WaterWater | +36.6% |
| Contains more OtherOther | +55.9% |
| Contains more FatsFats | +49.2% |
| Contains more CarbsCarbs | +58.5% |
~equal in
Protein
~16.52g
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
4.493 g
Monounsaturated fat:
Mono. Fat
4.835 g
Polyunsaturated fat:
Poly. Fat
1.68 g
| Contains less Sat. FatSaturated fat | -30.8% |
| Contains more Poly. FatPolyunsaturated fat | +11.9% |
| Contains more Mono. FatMonounsaturated fat | +64% |
