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Club sandwich vs. Molasses — In-Depth Nutrition Comparison

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A recap on differences between club sandwich and molasses

  • Club sandwich has more vitamin B3, phosphorus, and vitamin B12; however, molasses are higher in magnesium, copper, iron, potassium, and vitamin B6.
  • Molasses cover your daily magnesium needs 50% more than club sandwich.
  • Molasses have less saturated fat.

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

Infographic

Club sandwich vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more ZincZinc +362.1%
Contains more PhosphorusPhosphorus +593.5%
Contains more SeleniumSelenium +39.3%
Contains more MagnesiumMagnesium +656.3%
Contains more CalciumCalcium +115.8%
Contains more PotassiumPotassium +547.8%
Contains more IronIron +244.5%
Contains more CopperCopper +447.2%
Contains less SodiumSodium -94.1%

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% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
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 +319.5%
Contains more Vitamin B2Vitamin B2 +9200%
Contains more Vitamin B3Vitamin B3 +499.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +259.4%
Contains more Vitamin B6Vitamin B6 +126.4%
~equal in Vitamin B5 ~0.804mg

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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +7950%
Contains more WaterWater +140.1%
Contains more CarbsCarbs +276.1%
Contains more OtherOther +39.2%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +9115.6%
Contains more Poly. FatPolyunsaturated fat +3660%
Contains less Sat. FatSaturated fat -99.4%

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 Molasses
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Molasses DV% diff.
Manganese 1.53mg 67%
Magnesium 32mg 242mg 50%
Copper 0.089mg 0.487mg 44%
Iron 1.37mg 4.72mg 42%
Potassium 226mg 1464mg 36%
Protein 17.19g 0g 34%
Vitamin B3 5.575mg 0.93mg 29%
Vitamin B6 0.296mg 0.67mg 29%
Sodium 630mg 37mg 26%
Phosphorus 215mg 31mg 26%
Vitamin B12 0.47µg 0µg 20%
Carbs 19.87g 74.73g 18%
Fructose 12.79g 16%
Cholesterol 46mg 0mg 15%
Vitamin B2 0.186mg 0.002mg 14%
Saturated fat 3.109g 0.018g 14%
Selenium 24.8µg 17.8µg 13%
Fats 8.05g 0.1g 12%
Polyunsaturated fat 1.88g 0.05g 12%
Calcium 95mg 205mg 11%
Vitamin B1 0.172mg 0.041mg 11%
Zinc 1.34mg 0.29mg 10%
Folate 31µg 0µg 8%
Vitamin K 8.7µg 0µg 7%
Monounsaturated fat 2.949g 0.032g 7%
Choline 47.8mg 13.3mg 6%
Fiber 1.2g 0g 5%
Vitamin C 4.4mg 0mg 5%
Vitamin E 0.61mg 0mg 4%
Vitamin A 35µg 0µg 4%
Calories 220kcal 290kcal 4%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 74.73g N/A
Sugar 4.68g 74.72g N/A
Vitamin B5 0.826mg 0.804mg 0%
Trans fat 0.071g N/A
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 Molasses
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
18%
Molasses
Minerals Daily Need Coverage Score
50%
Club sandwich
103%
Molasses

Comparison summary

Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 593mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 3.091g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 70.04g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.