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  6. Club sandwich vs. Millet raw

Club sandwich vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between club sandwich and millet raw

  • Club sandwich has more selenium and vitamin B12; however, millet raw is richer in copper, fiber, vitamin B1, iron, magnesium, and folate.
  • Millet raw's daily need coverage for copper is 73% more.
  • Millet raw contains less cholesterol.

The food varieties used in the comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Millet, raw.

Infographic

Club sandwich vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1087.5%
Contains more PotassiumPotassium +15.9%
Contains more SeleniumSelenium +818.5%
Contains more MagnesiumMagnesium +256.3%
Contains more IronIron +119.7%
Contains more CopperCopper +742.7%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +32.6%
Contains less SodiumSodium -99.2%

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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1120%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +18.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +866.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +144.8%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B6Vitamin B6 +29.7%
Contains more FolateFolate +174.2%
~equal in Vitamin B5 ~0.848mg

All nutrients comparison - raw data values

Nutrient Club sandwich Millet raw DV% diff.
Copper 0.089mg 0.75mg 73%
Manganese 1.632mg 71%
Selenium 24.8µg 2.7µg 40%
Fiber 1.2g 8.5g 29%
Sodium 630mg 5mg 27%
Iron 1.37mg 3.01mg 21%
Vitamin B1 0.172mg 0.421mg 21%
Vitamin B12 0.47µg 0µg 20%
Magnesium 32mg 114mg 20%
Carbs 19.87g 72.85g 18%
Cholesterol 46mg 0mg 15%
Folate 31µg 85µg 14%
Protein 17.19g 11.02g 12%
Saturated fat 3.109g 0.723g 11%
Phosphorus 215mg 285mg 10%
Calcium 95mg 8mg 9%
Choline 47.8mg 9%
Calories 220kcal 378kcal 8%
Vitamin B2 0.186mg 0.29mg 8%
Vitamin K 8.7µg 0.9µg 7%
Vitamin B6 0.296mg 0.384mg 7%
Fats 8.05g 4.22g 6%
Vitamin B3 5.575mg 4.72mg 5%
Monounsaturated fat 2.949g 0.773g 5%
Vitamin C 4.4mg 0mg 5%
Vitamin E 0.61mg 0.05mg 4%
Vitamin A 35µg 0µg 4%
Zinc 1.34mg 1.68mg 3%
Polyunsaturated fat 1.88g 2.134g 2%
Potassium 226mg 195mg 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 64.35g N/A
Sugar 4.68g N/A
Vitamin B5 0.826mg 0.848mg 0%
Trans fat 0.071g N/A
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

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% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +56%
Contains more FatsFats +90.8%
Contains more WaterWater +505.8%
Contains more CarbsCarbs +266.6%
Contains more OtherOther +36.7%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +281.5%
Contains less Sat. FatSaturated fat -76.7%
Contains more Poly. FatPolyunsaturated fat +13.5%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.