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Club sandwich vs. Omelette — In-Depth Nutrition Comparison

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Differences between club sandwich and omelette

  • Club sandwich is higher in vitamin B3, vitamin B6, and vitamin B1; however, omelette is richer in choline, vitamin B2, vitamin B12, vitamin D, and vitamin B5.
  • Omelette's daily need coverage for cholesterol is 89% higher.
  • Club sandwich has 87 times more vitamin B3 than omelette. While club sandwich has 5.575mg of vitamin B3, omelette has only 0.064mg.
  • Omelette has less sodium.

The food types used in this comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Egg, whole, cooked, omelet.

Infographic

Club sandwich vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +97.9%
Contains more PotassiumPotassium +93.2%
Contains more CopperCopper +41.3%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +28.7%
Contains less SodiumSodium -75.4%
~equal in Iron ~1.48mg
~equal in Selenium ~25.8µg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +405.9%
Contains more Vitamin B3Vitamin B3 +8610.9%
Contains more Vitamin B6Vitamin B6 +107%
Contains more Vitamin KVitamin K +93.3%
Contains more Vitamin AVitamin A +391.4%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin DVitamin D +1600%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more Vitamin B5Vitamin B5 +56.1%
Contains more Vitamin B12Vitamin B12 +61.7%
Contains more FolateFolate +25.8%
Contains more CholineCholine +418%

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +62.6%
Contains more CarbsCarbs +3004.7%
Contains more OtherOther +137%
Contains more FatsFats +44.8%
Contains more WaterWater +45%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +64.2%
Contains more Poly. FatPolyunsaturated fat +44.3%
~equal in Saturated fat ~3.319g

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 Omelette
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Club sandwich Omelette DV% diff.
Cholesterol 46mg 313mg 89%
Choline 47.8mg 247.6mg 36%
Vitamin B3 5.575mg 0.064mg 34%
Sodium 630mg 155mg 21%
Vitamin B2 0.186mg 0.386mg 15%
Vitamin A 35µg 172µg 15%
Protein 17.19g 10.57g 13%
Vitamin B6 0.296mg 0.143mg 12%
Vitamin B12 0.47µg 0.76µg 12%
Vitamin B1 0.172mg 0.034mg 12%
Vitamin B5 0.826mg 1.289mg 9%
Vitamin D 0.1µg 1.7µg 8%
Vitamin D 5IU 69IU 8%
Phosphorus 215mg 167mg 7%
Carbs 19.87g 0.64g 6%
Polyunsaturated fat 1.88g 2.712g 6%
Fats 8.05g 11.66g 6%
Monounsaturated fat 2.949g 4.843g 5%
Calcium 95mg 48mg 5%
Magnesium 32mg 11mg 5%
Fiber 1.2g 0g 5%
Vitamin C 4.4mg 0mg 5%
Vitamin E 0.61mg 1.29mg 5%
Vitamin K 8.7µg 4.5µg 4%
Calories 220kcal 154kcal 3%
Copper 0.089mg 0.063mg 3%
Potassium 226mg 117mg 3%
Selenium 24.8µg 25.8µg 2%
Zinc 1.34mg 1.09mg 2%
Folate 31µg 39µg 2%
Manganese 0.024mg 1%
Iron 1.37mg 1.48mg 1%
Saturated fat 3.109g 3.319g 1%
Net carbs 18.67g 0.64g N/A
Sugar 4.68g 0.31g N/A
Trans fat 0.071g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0.049g N/A
Omega-3 - DPA 0.004g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

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

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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%
Club sandwich
45%
Omelette
Minerals Daily Need Coverage Score
50%
Club sandwich
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 475mg)
Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 267mg)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 0.21g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.