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  6. Club sandwich vs. Bran raw

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 from 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
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.
Club sandwich
Club sandwich
1
:
9
Bran raw
Bran raw
Contains more Calcium +63.8%
Contains more Iron +294.9%
Contains more Magnesium +634.4%
Contains more Phosphorus +241.4%
Contains more Potassium +150.4%
Contains less Sodium -99.4%
Contains more Zinc +132.1%
Contains more Copper +352.8%
Contains more Selenium +82.3%
Club sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 52% 23% 93% 20% 83% 37% 30% 0% 136%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +63.8%
Contains more Iron +294.9%
Contains more Magnesium +634.4%
Contains more Phosphorus +241.4%
Contains more Potassium +150.4%
Contains less Sodium -99.4%
Contains more Zinc +132.1%
Contains more Copper +352.8%
Contains more Selenium +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.
Club sandwich
Club sandwich
7
:
5
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +496.9%
Contains more Vitamin B6 +79.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +171.9%
Contains more Vitamin E +65.6%
Contains more Vitamin B1 +580.2%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B5 +80.9%
Contains more Folate +67.7%
Club sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 3% 15% 43% 43% 105% 50% 69% 24% 59% 22%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +496.9%
Contains more Vitamin B6 +79.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +171.9%
Contains more Vitamin E +65.6%
Contains more Vitamin B1 +580.2%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B5 +80.9%
Contains more Folate +67.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Club sandwich
Club sandwich
2
:
3
Bran raw
Bran raw
Contains more Fats +14.5%
Contains more Water +701.8%
Contains more Carbs +233.3%
Contains more Other +22.4%
Equal in Protein - 17.3
Club sandwich
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
Bran raw
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 Fats +14.5%
Contains more Water +701.8%
Contains more Carbs +233.3%
Contains more Other +22.4%
Equal in Protein - 17.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Club sandwich
Club sandwich
1
:
2
Bran raw
Bran raw
Contains more Monounsaturated Fat +24.1%
Contains less Saturated Fat -57.3%
Contains more Polyunsaturated fat +47.1%
Club sandwich
39% 37% 24%
Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +24.1%
Contains less Saturated Fat -57.3%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 18.67g 50.82g Bran raw
Protein 17.19g 17.3g Bran raw
Fats 8.05g 7.03g Club sandwich
Carbs 19.87g 66.22g Bran raw
Calories 220kcal 246kcal Bran raw
Sugar 4.68g 1.45g Bran raw
Fiber 1.2g 15.4g Bran raw
Calcium 95mg 58mg Club sandwich
Iron 1.37mg 5.41mg Bran raw
Magnesium 32mg 235mg Bran raw
Phosphorus 215mg 734mg Bran raw
Potassium 226mg 566mg Bran raw
Sodium 630mg 4mg Bran raw
Zinc 1.34mg 3.11mg Bran raw
Copper 0.089mg 0.403mg Bran raw
Manganese 5.63mg Bran raw
Selenium 24.8µg 45.2µg Bran raw
Vitamin A 359IU 0IU Club sandwich
Vitamin A RAE 35µg 0µg Club sandwich
Vitamin E 0.61mg 1.01mg Bran raw
Vitamin D 5IU 0IU Club sandwich
Vitamin D 0.1µg 0µg Club sandwich
Vitamin C 4.4mg 0mg Club sandwich
Vitamin B1 0.172mg 1.17mg Bran raw
Vitamin B2 0.186mg 0.22mg Bran raw
Vitamin B3 5.575mg 0.934mg Club sandwich
Vitamin B5 0.826mg 1.494mg Bran raw
Vitamin B6 0.296mg 0.165mg Club sandwich
Folate 31µg 52µg Bran raw
Vitamin B12 0.47µg 0µg Club sandwich
Vitamin K 8.7µg 3.2µg Club sandwich
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Cholesterol 46mg 0mg Bran raw
Trans Fat 0.071g Bran raw
Saturated Fat 3.109g 1.328g Bran raw
Omega-3 - DHA 0.007g 0g Club sandwich
Omega-3 - EPA 0.004g 0g Club sandwich
Omega-3 - DPA 0.004g 0g Club sandwich
Monounsaturated Fat 2.949g 2.376g Club sandwich
Polyunsaturated fat 1.88g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Club sandwich
46%
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 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 Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 46mg)
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.