Club sandwich vs. Nutmeg — In-Depth Nutrition Comparison
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What are the main differences between club sandwich and nutmeg?
- Club sandwich is richer in selenium, vitamin B3, and vitamin B12, yet nutmeg is richer in copper, fiber, magnesium, and iron.
- Nutmeg's daily need coverage for saturated fat is 114% higher.
- Nutmeg contains less cholesterol.
We used Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Spices, nutmeg, ground types in this comparison.
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.
| Contains more SeleniumSelenium | +1450% |
| Contains more MagnesiumMagnesium | +471.9% |
| Contains more CalciumCalcium | +93.7% |
| Contains more PotassiumPotassium | +54.9% |
| Contains more IronIron | +121.9% |
| Contains more CopperCopper | +1053.9% |
| Contains more ZincZinc | +60.4% |
| Contains less SodiumSodium | -97.5% |
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 | +46.7% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +226.3% |
| Contains more Vitamin B3Vitamin B3 | +329.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +85% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +443.2% |
| Contains more Vitamin B1Vitamin B1 | +101.2% |
| Contains more FolateFolate | +145.2% |
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:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
| Contains more ProteinProtein | +194.3% |
| Contains more WaterWater | +743% |
| Contains more FatsFats | +351.1% |
| Contains more CarbsCarbs | +148.1% |
~equal in
Other
~2.33g
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
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
| Contains less Sat. FatSaturated fat | -88% |
| Contains more Poly. FatPolyunsaturated fat | +437.1% |
~equal in
Monounsaturated fat
~3.22g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.9mg | 126% | |
| Copper | 0.089mg | 1.027mg | 104% |
| Saturated fat | 3.109g | 25.94g | 104% |
| Fiber | 1.2g | 20.8g | 78% |
| Fats | 8.05g | 36.31g | 43% |
| Selenium | 24.8µg | 1.6µg | 42% |
| Magnesium | 32mg | 183mg | 36% |
| Sodium | 630mg | 16mg | 27% |
| Vitamin B3 | 5.575mg | 1.299mg | 27% |
| Protein | 17.19g | 5.84g | 23% |
| Iron | 1.37mg | 3.04mg | 21% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Vitamin B5 | 0.826mg | 17% | |
| Cholesterol | 46mg | 0mg | 15% |
| Vitamin B1 | 0.172mg | 0.346mg | 15% |
| Calories | 220kcal | 525kcal | 15% |
| Folate | 31µg | 76µg | 11% |
| Vitamin B2 | 0.186mg | 0.057mg | 10% |
| Vitamin B6 | 0.296mg | 0.16mg | 10% |
| Carbs | 19.87g | 49.29g | 10% |
| Polyunsaturated fat | 1.88g | 0.35g | 10% |
| Calcium | 95mg | 184mg | 9% |
| Zinc | 1.34mg | 2.15mg | 7% |
| Choline | 47.8mg | 8.8mg | 7% |
| Vitamin K | 8.7µg | 0µg | 7% |
| Vitamin E | 0.61mg | 0mg | 4% |
| Potassium | 226mg | 350mg | 4% |
| Vitamin A | 35µg | 5µg | 3% |
| Vitamin C | 4.4mg | 3mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Monounsaturated fat | 2.949g | 3.22g | 1% |
| Net carbs | 18.67g | 28.49g | N/A |
| Sugar | 4.68g | 2.99g | N/A |
| Phosphorus | 215mg | 213mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
50%
121%
Comparison summary
Which food is lower in Cholesterol?
Nutmeg is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Nutmeg is lower in Sugar (difference - 1.69g)
Which food contains less Sodium?
Nutmeg contains less Sodium (difference - 614mg)
Which food is richer in minerals?
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Club sandwich is lower in Saturated fat (difference - 22.831g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich is cheaper (difference - $6)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins