Club sandwich vs. Matzo — In-Depth Nutrition Comparison
Compare
How are club sandwich and matzo different?
- Club sandwich is richer in vitamin B12, phosphorus, vitamin B6, and vitamin B3, while matzo is higher in iron, selenium, and vitamin B1.
- Club sandwich covers your daily need for sodium, 27% more than matzo.
- Matzo is lower in sodium.
Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Crackers, matzo, plain types were used in this article.
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.
| Contains more MagnesiumMagnesium | +28% |
| Contains more CalciumCalcium | +630.8% |
| Contains more PotassiumPotassium | +101.8% |
| Contains more CopperCopper | +48.3% |
| Contains more ZincZinc | +97.1% |
| Contains more PhosphorusPhosphorus | +141.6% |
| Contains more IronIron | +130.7% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +48.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +916.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +43.2% |
| Contains more Vitamin B5Vitamin B5 | +86.5% |
| Contains more Vitamin B6Vitamin B6 | +157.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2800% |
| Contains more FolateFolate | +82.4% |
| Contains more CholineCholine | +342.6% |
| Contains more Vitamin B1Vitamin B1 | +125% |
| Contains more Vitamin B2Vitamin B2 | +56.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.65mg | 28% | |
| Sodium | 630mg | 0mg | 27% |
| Iron | 1.37mg | 3.16mg | 22% |
| Selenium | 24.8µg | 36.9µg | 22% |
| Carbs | 19.87g | 83.7g | 21% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Phosphorus | 215mg | 89mg | 18% |
| Vitamin B1 | 0.172mg | 0.387mg | 18% |
| Cholesterol | 46mg | 0mg | 15% |
| Protein | 17.19g | 10g | 14% |
| Vitamin B6 | 0.296mg | 0.115mg | 14% |
| Saturated fat | 3.109g | 0.226g | 13% |
| Vitamin B3 | 5.575mg | 3.892mg | 11% |
| Fats | 8.05g | 1.4g | 10% |
| Polyunsaturated fat | 1.88g | 0.603g | 9% |
| Calories | 220kcal | 395kcal | 9% |
| Vitamin B5 | 0.826mg | 0.443mg | 8% |
| Vitamin B2 | 0.186mg | 0.291mg | 8% |
| Calcium | 95mg | 13mg | 8% |
| Fiber | 1.2g | 3g | 7% |
| Vitamin K | 8.7µg | 0.3µg | 7% |
| Monounsaturated fat | 2.949g | 0.127g | 7% |
| Choline | 47.8mg | 10.8mg | 7% |
| Zinc | 1.34mg | 0.68mg | 6% |
| Vitamin C | 4.4mg | 0mg | 5% |
| Vitamin A | 35µg | 0µg | 4% |
| Vitamin E | 0.61mg | 0.06mg | 4% |
| Folate | 31µg | 17µg | 4% |
| Copper | 0.089mg | 0.06mg | 3% |
| Potassium | 226mg | 112mg | 3% |
| Magnesium | 32mg | 25mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 80.7g | N/A |
| Sugar | 4.68g | 0.29g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.116mg | 0% | |
| Threonine | 0.267mg | 0% | |
| Isoleucine | 0.371mg | 0% | |
| Leucine | 0.692mg | 0% | |
| Lysine | 0.193mg | 0% | |
| Methionine | 0.176mg | 0% | |
| Phenylalanine | 0.494mg | 0% | |
| Valine | 0.42mg | 0% | |
| Histidine | 0.213mg | 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 |
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:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
| Contains more ProteinProtein | +71.9% |
| Contains more FatsFats | +475% |
| Contains more WaterWater | +1121.4% |
| Contains more OtherOther | +295% |
| Contains more CarbsCarbs | +321.2% |
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
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
| Contains more Mono. FatMonounsaturated fat | +2222% |
| Contains more Poly. FatPolyunsaturated fat | +211.8% |
| Contains less Sat. FatSaturated fat | -92.7% |
