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  6. Club sandwich vs. Ladyfinger

Club sandwich vs. Ladyfinger — In-Depth Nutrition Comparison

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The main differences between club sandwich and ladyfinger

  • Club sandwich has more vitamin B3, vitamin B6, and phosphorus; however, ladyfinger has more iron, vitamin B2, vitamin B12, folate, and vitamin B1.
  • Daily need coverage for cholesterol for ladyfinger is 58% higher.
  • Ladyfinger has 4 times less sodium than club sandwich. Club sandwich has 630mg of sodium, while ladyfinger has 147mg.

Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Club sandwich vs Ladyfinger infographic
Infographic link

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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +102.1%
Contains more PotassiumPotassium +100%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +24.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +161.3%
Contains less SodiumSodium -76.7%
~equal in Copper ~0.095mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +165%
Contains more Vitamin B6Vitamin B6 +142.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +377.1%
Contains more Vitamin B1Vitamin B1 +65.1%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin B12Vitamin B12 +59.6%
Contains more FolateFolate +148.4%

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +62.2%
Contains more WaterWater +169.3%
Contains more OtherOther +115.5%
Contains more FatsFats +13%
Contains more CarbsCarbs +200.5%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Poly. FatPolyunsaturated fat +32.1%
Contains more Mono. FatMonounsaturated fat +27%
~equal in Saturated fat ~3.022g

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

All nutrients comparison - raw data values

Nutrient Club sandwich Ladyfinger DV% diff.
Cholesterol 46mg 221mg 58%
Selenium 24.8µg 45%
Iron 1.37mg 3.58mg 28%
Vitamin B3 5.575mg 2.104mg 22%
Sodium 630mg 147mg 21%
Vitamin B2 0.186mg 0.428mg 19%
Vitamin A 35µg 167µg 15%
Carbs 19.87g 59.7g 13%
Vitamin B6 0.296mg 0.122mg 13%
Protein 17.19g 10.6g 13%
Folate 31µg 77µg 12%
Vitamin B12 0.47µg 0.75µg 12%
Manganese 0.24mg 10%
Choline 47.8mg 9%
Vitamin B1 0.172mg 0.284mg 9%
Vitamin K 8.7µg 7%
Calories 220kcal 363kcal 7%
Phosphorus 215mg 173mg 6%
Vitamin B5 0.826mg 1.116mg 6%
Magnesium 32mg 12mg 5%
Vitamin C 4.4mg 0mg 5%
Calcium 95mg 47mg 5%
Vitamin E 0.61mg 4%
Polyunsaturated fat 1.88g 1.423g 3%
Potassium 226mg 113mg 3%
Monounsaturated fat 2.949g 3.745g 2%
Zinc 1.34mg 1.14mg 2%
Fats 8.05g 9.1g 2%
Vitamin D 5IU 1%
Fiber 1.2g 1g 1%
Copper 0.089mg 0.095mg 1%
Vitamin D 0.1µg 1%
Net carbs 18.67g 58.7g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Saturated fat 3.109g 3.022g 0%
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0.004g 0.004g N/A
Omega-3 - DHA 0.007g 0.036g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Ladyfinger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
39%
Ladyfinger
Minerals Daily Need Coverage Score
50%
Club sandwich
35%
Ladyfinger

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 483mg)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 0.087g)
Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 175mg)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.