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Club sandwich vs. Peanut — In-Depth Nutrition Comparison

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How are club sandwich and peanuts different?

  • Club sandwich is richer in selenium, while peanuts are higher in copper, folate, vitamin E, vitamin B3, iron, vitamin B1, magnesium, and fiber.
  • Peanuts cover your daily need for copper, 117% more than club sandwich.
  • Club sandwich contains 35 times more sodium than peanuts. Club sandwich contains 630mg of sodium, while peanuts contain 18mg.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Peanuts, all types, raw types were used in this article.

Infographic

Club sandwich vs Peanut 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%
Peanut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more SeleniumSelenium +244.4%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +211.9%
Contains more IronIron +234.3%
Contains more CopperCopper +1185.4%
Contains more ZincZinc +144%
Contains more PhosphorusPhosphorus +74.9%
Contains less SodiumSodium -97.1%
~equal in Calcium ~92mg

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%
Peanut
6
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1265.6%
Contains more Vitamin B1Vitamin B1 +272.1%
Contains more Vitamin B3Vitamin B3 +116.4%
Contains more Vitamin B5Vitamin B5 +113.9%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more FolateFolate +674.2%
~equal in Choline ~52.5mg

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
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +23.2%
Contains more WaterWater +708%
Contains more ProteinProtein +50.1%
Contains more FatsFats +511.7%
~equal in Other ~2.33g

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
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -50.5%
Contains more Mono. FatMonounsaturated fat +728.3%
Contains more Poly. FatPolyunsaturated fat +727.6%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Peanut DV% diff.
Copper 0.089mg 1.144mg 117%
Polyunsaturated fat 1.88g 15.558g 91%
Manganese 1.934mg 84%
Fats 8.05g 49.24g 63%
Monounsaturated fat 2.949g 24.426g 54%
Folate 31µg 240µg 52%
Vitamin E 0.61mg 8.33mg 51%
Vitamin B3 5.575mg 12.066mg 41%
Iron 1.37mg 4.58mg 40%
Vitamin B1 0.172mg 0.64mg 39%
Selenium 24.8µg 7.2µg 32%
Magnesium 32mg 168mg 32%
Fiber 1.2g 8.5g 29%
Sodium 630mg 18mg 27%
Phosphorus 215mg 376mg 23%
Vitamin B12 0.47µg 0µg 20%
Vitamin B5 0.826mg 1.767mg 19%
Zinc 1.34mg 3.27mg 18%
Protein 17.19g 25.8g 17%
Calories 220kcal 567kcal 17%
Cholesterol 46mg 0mg 15%
Potassium 226mg 705mg 14%
Saturated fat 3.109g 6.279g 14%
Vitamin K 8.7µg 0µg 7%
Vitamin C 4.4mg 0mg 5%
Vitamin B6 0.296mg 0.348mg 4%
Vitamin B2 0.186mg 0.135mg 4%
Vitamin A 35µg 0µg 4%
Vitamin D 0.1µg 0µg 1%
Choline 47.8mg 52.5mg 1%
Vitamin D 5IU 0IU 1%
Carbs 19.87g 16.13g 1%
Net carbs 18.67g 7.63g N/A
Calcium 95mg 92mg 0%
Sugar 4.68g 4.72g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.25mg 0%
Threonine 0.883mg 0%
Isoleucine 0.907mg 0%
Leucine 1.672mg 0%
Lysine 0.926mg 0%
Methionine 0.317mg 0%
Phenylalanine 1.377mg 0%
Valine 1.082mg 0%
Histidine 0.652mg 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 Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
50%
Club sandwich
131%
Peanut

Comparison summary

Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 612mg)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 0.04g)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 3.17g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 13)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.8)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.