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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.

Infographic

Club sandwich vs Bran raw 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.
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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.
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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
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
17% 7% 66% 7% 3%
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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
21% 37% 43%
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.
Club sandwich Bran raw
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Bran raw 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?

ok
ok
is better in case of low diet
Club sandwich Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
50%
Club sandwich
195%
Bran raw

Comparison summary

Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 3.23g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 626mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 1.781g)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.