Club sandwich vs. Graham cracker — In-Depth Nutrition Comparison
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The main differences between club sandwich and graham cracker
- Club sandwich has more selenium, vitamin B12, vitamin B6, and vitamin B5; however, graham cracker has more iron, folate, vitamin B2, copper, and fiber.
- Daily need coverage for selenium for club sandwich is 34% higher.
- Graham cracker is lower in cholesterol.
Food types used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Cookies, graham crackers, plain or honey (includes cinnamon).
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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 CalciumCalcium | +23.4% |
| Contains more PotassiumPotassium | +32.9% |
| Contains more ZincZinc | +39.6% |
| Contains more PhosphorusPhosphorus | +16.2% |
| Contains more SeleniumSelenium | +293.7% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more IronIron | +175.9% |
| Contains more CopperCopper | +91% |
| Contains less SodiumSodium | -27.1% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +25.6% |
| Contains more Vitamin B5Vitamin B5 | +96.7% |
| Contains more Vitamin B6Vitamin B6 | +89.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +710.2% |
| Contains more Vitamin EVitamin E | +147.5% |
| Contains more Vitamin B1Vitamin B1 | +54.1% |
| Contains more Vitamin B2Vitamin B2 | +70.4% |
| Contains more Vitamin KVitamin K | +64.4% |
| Contains more FolateFolate | +193.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 44% | |
| Selenium | 24.8µg | 6.3µg | 34% |
| Iron | 1.37mg | 3.78mg | 30% |
| Polyunsaturated fat | 1.88g | 5.388g | 23% |
| Protein | 17.19g | 6.69g | 21% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Carbs | 19.87g | 77.66g | 19% |
| Starch | 46.56g | 19% | |
| Folate | 31µg | 91µg | 15% |
| Cholesterol | 46mg | 0mg | 15% |
| Vitamin B6 | 0.296mg | 0.156mg | 11% |
| Calories | 220kcal | 430kcal | 11% |
| Vitamin B2 | 0.186mg | 0.317mg | 10% |
| Copper | 0.089mg | 0.17mg | 9% |
| Fiber | 1.2g | 3.4g | 9% |
| Vitamin B1 | 0.172mg | 0.265mg | 8% |
| Choline | 47.8mg | 5.9mg | 8% |
| Vitamin B5 | 0.826mg | 0.42mg | 8% |
| Vitamin B3 | 5.575mg | 4.439mg | 7% |
| Saturated fat | 3.109g | 1.633g | 7% |
| Sodium | 630mg | 459mg | 7% |
| Vitamin E | 0.61mg | 1.51mg | 6% |
| Vitamin C | 4.4mg | 0mg | 5% |
| Vitamin K | 8.7µg | 14.3µg | 5% |
| Fats | 8.05g | 10.6g | 4% |
| Vitamin A | 35µg | 0µg | 4% |
| Phosphorus | 215mg | 185mg | 4% |
| Zinc | 1.34mg | 0.96mg | 3% |
| Calcium | 95mg | 77mg | 2% |
| Magnesium | 32mg | 40mg | 2% |
| Potassium | 226mg | 170mg | 2% |
| Vitamin D | 5IU | 0IU | 1% |
| Fructose | 0.99g | 1% | |
| Vitamin D | 0.1µg | 0µg | 1% |
| Monounsaturated fat | 2.949g | 2.509g | 1% |
| Net carbs | 18.67g | 74.26g | N/A |
| Sugar | 4.68g | 24.85g | N/A |
| Trans fat | 0.071g | 0.055g | N/A |
| Omega-3 - EPA | 0.004g | 0g | N/A |
| Omega-3 - DHA | 0.007g | 0g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-3 - DPA | 0.004g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | 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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +157% |
| Contains more WaterWater | +1449.3% |
| Contains more OtherOther | +42.8% |
| Contains more FatsFats | +31.7% |
| Contains more CarbsCarbs | +290.8% |
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +17.5% |
| Contains less Sat. FatSaturated fat | -47.5% |
| Contains more Poly. FatPolyunsaturated fat | +186.6% |
