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Club sandwich vs. French fries — In-Depth Nutrition Comparison

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How are club sandwich and french fries different?

  • Club sandwich is higher in selenium, vitamin B12, vitamin B3, phosphorus, vitamin B2, and calcium; however, french fries are richer in fiber and potassium.
  • Daily need coverage for selenium for club sandwich is 43% higher.
  • French fries have less cholesterol.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fast foods, potato, french fried in vegetable oil are the varieties used in this article.

Infographic

Club sandwich vs French fries 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +427.8%
Contains more IronIron +69.1%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +72%
Contains more SeleniumSelenium +2655.6%
Contains more PotassiumPotassium +156.2%
Contains more CopperCopper +39.3%
Contains less SodiumSodium -66.7%
~equal in Magnesium ~35mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +376.9%
Contains more Vitamin B3Vitamin B3 +85.6%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +29.9%
Contains more Vitamin EVitamin E +173.8%
Contains more Vitamin B6Vitamin B6 +25.7%
Contains more Vitamin KVitamin K +28.7%
~equal in Vitamin C ~4.7mg
~equal in Vitamin B1 ~0.17mg
~equal in Folate ~30µg

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +401.2%
Contains more WaterWater +36.2%
Contains more OtherOther +28.1%
Contains more FatsFats +83%
Contains more CarbsCarbs +108.6%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -24.9%
Contains more Mono. FatMonounsaturated fat +102.4%
Contains more Poly. FatPolyunsaturated fat +187.1%

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

All nutrients comparison - raw data values

Nutrient Club sandwich French fries DV% diff.
Selenium 24.8µg 0.9µg 43%
Protein 17.19g 3.43g 28%
Polyunsaturated fat 1.88g 5.398g 23%
Vitamin B12 0.47µg 0µg 20%
Sodium 630mg 210mg 18%
Vitamin B3 5.575mg 3.004mg 16%
Cholesterol 46mg 0mg 15%
Phosphorus 215mg 125mg 13%
Vitamin B2 0.186mg 0.039mg 11%
Manganese 0.247mg 11%
Fats 8.05g 14.73g 10%
Fiber 1.2g 3.8g 10%
Potassium 226mg 579mg 10%
Calcium 95mg 18mg 8%
Zinc 1.34mg 0.5mg 8%
Monounsaturated fat 2.949g 5.969g 8%
Carbs 19.87g 41.44g 7%
Vitamin E 0.61mg 1.67mg 7%
Iron 1.37mg 0.81mg 7%
Vitamin B6 0.296mg 0.372mg 6%
Vitamin B5 0.826mg 0.58mg 5%
Calories 220kcal 312kcal 5%
Saturated fat 3.109g 2.336g 4%
Vitamin A 35µg 0µg 4%
Copper 0.089mg 0.124mg 4%
Vitamin K 8.7µg 11.2µg 2%
Choline 47.8mg 36.8mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Magnesium 32mg 35mg 1%
Vitamin C 4.4mg 4.7mg 0%
Net carbs 18.67g 37.64g N/A
Sugar 4.68g 0.3g N/A
Vitamin B1 0.172mg 0.17mg 0%
Folate 31µg 30µg 0%
Trans fat 0.071g 0.06g N/A
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich French fries
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
27%
French fries
Minerals Daily Need Coverage Score
50%
Club sandwich
28%
French fries

Comparison summary

Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 420mg)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 0.773g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.