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Club sandwich vs. Groat — In-Depth Nutrition Comparison

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How are club sandwich and groat different?

  • Club sandwich is higher in selenium and vitamin B12; however, groat is richer in copper, magnesium, fiber, phosphorus, and vitamin B2.
  • Daily need coverage for copper for groat is 112% higher.
  • Groat has less cholesterol.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Buckwheat are the varieties used in this article.

Infographic

Club sandwich vs Groat 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%
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +427.8%
Contains more SeleniumSelenium +198.8%
Contains more MagnesiumMagnesium +621.9%
Contains more PotassiumPotassium +103.5%
Contains more IronIron +60.6%
Contains more CopperCopper +1136%
Contains more ZincZinc +79.1%
Contains more PhosphorusPhosphorus +61.4%
Contains less SodiumSodium -99.8%

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%
Groat
3
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% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70.3%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +128.5%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B5Vitamin B5 +49.3%
~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
Groat
1
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +29.7%
Contains more FatsFats +136.8%
Contains more WaterWater +438.7%
Contains more OtherOther +12.9%
Contains more CarbsCarbs +259.8%

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
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +183.6%
Contains more Poly. FatPolyunsaturated fat +80.9%
Contains less Sat. FatSaturated fat -76.2%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Groat DV% diff.
Copper 0.089mg 1.1mg 112%
Manganese 1.3mg 57%
Magnesium 32mg 231mg 47%
Fiber 1.2g 10g 35%
Selenium 24.8µg 8.3µg 30%
Sodium 630mg 1mg 27%
Vitamin B12 0.47µg 0µg 20%
Phosphorus 215mg 347mg 19%
Vitamin B2 0.186mg 0.425mg 18%
Carbs 19.87g 71.5g 17%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.741g 11%
Iron 1.37mg 2.2mg 10%
Zinc 1.34mg 2.4mg 10%
Vitamin B3 5.575mg 7.02mg 9%
Choline 47.8mg 9%
Protein 17.19g 13.25g 8%
Calcium 95mg 18mg 8%
Vitamin B5 0.826mg 1.233mg 8%
Potassium 226mg 460mg 7%
Vitamin B6 0.296mg 0.21mg 7%
Fats 8.05g 3.4g 7%
Vitamin K 8.7µg 7%
Polyunsaturated fat 1.88g 1.039g 6%
Calories 220kcal 343kcal 6%
Vitamin B1 0.172mg 0.101mg 6%
Monounsaturated fat 2.949g 1.04g 5%
Vitamin C 4.4mg 0mg 5%
Vitamin E 0.61mg 4%
Vitamin A 35µg 0µg 4%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 61.5g N/A
Sugar 4.68g N/A
Folate 31µg 30µg 0%
Trans fat 0.071g N/A
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 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 Groat
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
31%
Groat
Minerals Daily Need Coverage Score
50%
Club sandwich
109%
Groat

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 629mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 2.368g)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.6)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.