Club sandwich vs. Bran raw — In-Depth Nutrition Comparison
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The main differences between club sandwich and bran raw
- Club sandwich has more vitamin B3 and vitamin B12; however, bran raw has more vitamin B1, phosphorus, fiber, iron, magnesium, selenium, and copper.
- Daily need coverage for vitamin B1 for bran raw is 83% higher.
- Bran raw is lower in sodium.
Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Oat bran, raw.
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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 CalciumCalcium | +63.8% |
| Contains more MagnesiumMagnesium | +634.4% |
| Contains more PotassiumPotassium | +150.4% |
| Contains more IronIron | +294.9% |
| Contains more CopperCopper | +352.8% |
| Contains more ZincZinc | +132.1% |
| Contains more PhosphorusPhosphorus | +241.4% |
| Contains less SodiumSodium | -99.4% |
| Contains more SeleniumSelenium | +82.3% |
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 DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +496.9% |
| Contains more Vitamin B6Vitamin B6 | +79.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +171.9% |
| Contains more CholineCholine | +48.4% |
| Contains more Vitamin EVitamin E | +65.6% |
| Contains more Vitamin B1Vitamin B1 | +580.2% |
| Contains more Vitamin B2Vitamin B2 | +18.3% |
| Contains more Vitamin B5Vitamin B5 | +80.9% |
| Contains more FolateFolate | +67.7% |
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:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
| Contains more FatsFats | +14.5% |
| Contains more WaterWater | +701.8% |
| Contains more CarbsCarbs | +233.3% |
| Contains more OtherOther | +22.4% |
~equal in
Protein
~17.3g
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
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
| Contains more Mono. FatMonounsaturated fat | +24.1% |
| Contains less Sat. FatSaturated fat | -57.3% |
| Contains more Poly. FatPolyunsaturated fat | +47.1% |
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 Glycemic Index |
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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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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 5.63mg | 245% | |
| Vitamin B1 | 0.172mg | 1.17mg | 83% |
| Phosphorus | 215mg | 734mg | 74% |
| Fiber | 1.2g | 15.4g | 57% |
| Iron | 1.37mg | 5.41mg | 51% |
| Magnesium | 32mg | 235mg | 48% |
| Selenium | 24.8µg | 45.2µg | 37% |
| Copper | 0.089mg | 0.403mg | 35% |
| Vitamin B3 | 5.575mg | 0.934mg | 29% |
| Sodium | 630mg | 4mg | 27% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Zinc | 1.34mg | 3.11mg | 16% |
| Cholesterol | 46mg | 0mg | 15% |
| Carbs | 19.87g | 66.22g | 15% |
| Vitamin B5 | 0.826mg | 1.494mg | 13% |
| Potassium | 226mg | 566mg | 10% |
| Vitamin B6 | 0.296mg | 0.165mg | 10% |
| Saturated fat | 3.109g | 1.328g | 8% |
| Polyunsaturated fat | 1.88g | 2.766g | 6% |
| Folate | 31µg | 52µg | 5% |
| Vitamin K | 8.7µg | 3.2µg | 5% |
| Vitamin C | 4.4mg | 0mg | 5% |
| Calcium | 95mg | 58mg | 4% |
| Vitamin A | 35µg | 0µg | 4% |
| Choline | 47.8mg | 32.2mg | 3% |
| Vitamin E | 0.61mg | 1.01mg | 3% |
| Vitamin B2 | 0.186mg | 0.22mg | 3% |
| Fats | 8.05g | 7.03g | 2% |
| Monounsaturated fat | 2.949g | 2.376g | 1% |
| Calories | 220kcal | 246kcal | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Protein | 17.19g | 17.3g | 0% |
| Net carbs | 18.67g | 50.82g | N/A |
| Sugar | 4.68g | 1.45g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.335mg | 0% | |
| Threonine | 0.502mg | 0% | |
| Isoleucine | 0.668mg | 0% | |
| Leucine | 1.374mg | 0% | |
| Lysine | 0.76mg | 0% | |
| Methionine | 0.335mg | 0% | |
| Phenylalanine | 0.908mg | 0% | |
| Valine | 0.964mg | 0% | |
| Histidine | 0.41mg | 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?
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%
44%
Minerals Daily Need Coverage Score
50%
195%
Comparison summary
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 3.23g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 626mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 1.781g)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.