Club sandwich vs. Oats — In-Depth Nutrition Comparison
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How are club sandwich and oats different?
- Club sandwich is higher in vitamin B3 and vitamin B12; however, oats are richer in copper, vitamin B1, phosphorus, iron, fiber, magnesium, and zinc.
- Daily need coverage for copper for oats is 60% higher.
- Oats have less sodium.
Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Oats are the varieties used in this article.
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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 | +75.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +453.1% |
| Contains more PotassiumPotassium | +89.8% |
| Contains more IronIron | +244.5% |
| Contains more CopperCopper | +603.4% |
| Contains more ZincZinc | +196.3% |
| Contains more PhosphorusPhosphorus | +143.3% |
| Contains less SodiumSodium | -99.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +33.8% |
| Contains more Vitamin B3Vitamin B3 | +480.1% |
| Contains more Vitamin B6Vitamin B6 | +148.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +343.6% |
| Contains more Vitamin B5Vitamin B5 | +63.3% |
| Contains more FolateFolate | +80.6% |
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:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more FatsFats | +16.7% |
| Contains more WaterWater | +538.9% |
| Contains more OtherOther | +37.8% |
| Contains more CarbsCarbs | +233.5% |
~equal in
Protein
~16.89g
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
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
| Contains more Mono. FatMonounsaturated fat | +35.4% |
| Contains less Sat. FatSaturated fat | -60.9% |
| Contains more Poly. FatPolyunsaturated fat | +34.8% |
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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| Lower in Saturated fat |
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| Rich in minerals |
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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 | 4.916mg | 214% | |
| Copper | 0.089mg | 0.626mg | 60% |
| Vitamin B1 | 0.172mg | 0.763mg | 49% |
| Selenium | 24.8µg | 45% | |
| Phosphorus | 215mg | 523mg | 44% |
| Iron | 1.37mg | 4.72mg | 42% |
| Fiber | 1.2g | 10.6g | 38% |
| Magnesium | 32mg | 177mg | 35% |
| Vitamin B3 | 5.575mg | 0.961mg | 29% |
| Sodium | 630mg | 2mg | 27% |
| Zinc | 1.34mg | 3.97mg | 24% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Cholesterol | 46mg | 0mg | 15% |
| Carbs | 19.87g | 66.27g | 15% |
| Vitamin B6 | 0.296mg | 0.119mg | 14% |
| Vitamin B5 | 0.826mg | 1.349mg | 10% |
| Choline | 47.8mg | 9% | |
| Saturated fat | 3.109g | 1.217g | 9% |
| Calories | 220kcal | 389kcal | 8% |
| Vitamin K | 8.7µg | 7% | |
| Potassium | 226mg | 429mg | 6% |
| Folate | 31µg | 56µg | 6% |
| Vitamin C | 4.4mg | 0mg | 5% |
| Polyunsaturated fat | 1.88g | 2.535g | 4% |
| Vitamin B2 | 0.186mg | 0.139mg | 4% |
| Vitamin E | 0.61mg | 4% | |
| Vitamin A | 35µg | 0µg | 4% |
| Calcium | 95mg | 54mg | 4% |
| Monounsaturated fat | 2.949g | 2.178g | 2% |
| Fats | 8.05g | 6.9g | 2% |
| Protein | 17.19g | 16.89g | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 55.67g | N/A |
| Sugar | 4.68g | N/A | |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 0% | |
| Omega-3 - EPA | 0.004g | N/A | |
| Omega-3 - DHA | 0.007g | N/A | |
| Omega-3 - DPA | 0.004g | 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%
30%
Minerals Daily Need Coverage Score
50%
154%
Comparison summary
Which food is lower in Cholesterol?
Oats is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 1.892g)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 59)
Which food is cheaper?
Club sandwich is cheaper (difference - $0.6)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins