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Club sandwich vs. Marmalade — In-Depth Nutrition Comparison

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The main differences between club sandwich and marmalade

  • Marmalade contains less selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, vitamin B5, and iron than club sandwich.
  • Daily need coverage for selenium for club sandwich is 44% higher.
  • Marmalade is lower in saturated fat.

Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Marmalade, orange.

Infographic

Club sandwich vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +510.8%
Contains more IronIron +813.3%
Contains more ZincZinc +3250%
Contains more PhosphorusPhosphorus +5275%
Contains more SeleniumSelenium +4033.3%
Contains less SodiumSodium -91.1%
~equal in Copper ~0.09mg

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% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +916.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3340%
Contains more Vitamin B2Vitamin B2 +644%
Contains more Vitamin B3Vitamin B3 +10621.2%
Contains more Vitamin B5Vitamin B5 +5406.7%
Contains more Vitamin B6Vitamin B6 +1457.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +244.4%
Contains more CholineCholine +1493.3%
~equal in Vitamin C ~4.8mg

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +5630%
Contains more FatsFats +∞%
Contains more WaterWater +58.2%
Contains more OtherOther +1085%
Contains more CarbsCarbs +233.7%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Marmalade DV% diff.
Selenium 24.8µg 0.6µg 44%
Vitamin B3 5.575mg 0.052mg 35%
Protein 17.19g 0.3g 34%
Phosphorus 215mg 4mg 30%
Sodium 630mg 56mg 25%
Vitamin B6 0.296mg 0.019mg 21%
Vitamin B12 0.47µg 0µg 20%
Vitamin B5 0.826mg 0.015mg 16%
Carbs 19.87g 66.3g 15%
Cholesterol 46mg 0mg 15%
Iron 1.37mg 0.15mg 15%
Saturated fat 3.109g 0g 14%
Vitamin B1 0.172mg 0.005mg 14%
Polyunsaturated fat 1.88g 0g 13%
Vitamin B2 0.186mg 0.025mg 12%
Fats 8.05g 0g 12%
Zinc 1.34mg 0.04mg 12%
Choline 47.8mg 3mg 8%
Vitamin K 8.7µg 0µg 7%
Magnesium 32mg 2mg 7%
Monounsaturated fat 2.949g 0g 7%
Folate 31µg 9µg 6%
Potassium 226mg 37mg 6%
Calcium 95mg 38mg 6%
Vitamin A 35µg 3µg 4%
Vitamin E 0.61mg 0.06mg 4%
Fiber 1.2g 0.7g 2%
Calories 220kcal 246kcal 1%
Manganese 0.02mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Vitamin C 4.4mg 4.8mg 0%
Net carbs 18.67g 65.6g N/A
Sugar 4.68g 60g N/A
Copper 0.089mg 0.09mg 0%
Trans fat 0.071g N/A
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 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 Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
50%
Club sandwich
7%
Marmalade

Comparison summary

Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 3.109g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 55.32g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 43)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.2)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.