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  6. Club sandwich vs. Pilaf

Club sandwich vs. Pilaf — In-Depth Nutrition Comparison

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Summary of differences between club sandwich and pilaf

  • Club sandwich has more vitamin B12 and phosphorus, while pilaf has more folate, vitamin B1, selenium, iron, and copper.
  • Pilaf covers your daily need for folate, 45% more than club sandwich.
  • Club sandwich contains 46 times more cholesterol than pilaf. While club sandwich contains 46mg of cholesterol, pilaf contains only 1mg.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Club sandwich vs Pilaf 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.
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%
Pilaf
Pilaf
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more CalciumCalcium +14.5%
Contains more PotassiumPotassium +20.2%
Contains more ZincZinc +32.7%
Contains more PhosphorusPhosphorus +39.6%
Contains less SodiumSodium -51.7%
Contains more IronIron +78.1%
Contains more CopperCopper +86.5%
Contains more SeleniumSelenium +30.6%
~equal in Magnesium ~32mg

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%
Pilaf
Pilaf
3
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +775%
Contains more Vitamin EVitamin E +1425%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more Vitamin B12Vitamin B12 +2250%
Contains more Vitamin KVitamin K +1640%
Contains more CholineCholine +173.1%
Contains more Vitamin B1Vitamin B1 +250.6%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more FolateFolate +583.9%
~equal in Vitamin C ~4.1mg
~equal in Vitamin B3 ~6.127mg

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
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +65%
Contains more FatsFats +487.6%
Contains more WaterWater +553.2%
Contains more CarbsCarbs +284%
Contains more OtherOther +62.9%

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
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +690.6%
Contains more Poly. FatPolyunsaturated fat +398.7%
Contains less Sat. FatSaturated fat -90.1%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Pilaf DV% diff.
Folate 31µg 212µg 45%
Manganese 0.882mg 38%
Vitamin B1 0.172mg 0.603mg 36%
Starch 71.23g 29%
Sodium 630mg 1303mg 29%
Carbs 19.87g 76.31g 19%
Vitamin B12 0.47µg 0.02µg 19%
Cholesterol 46mg 1mg 15%
Protein 17.19g 10.42g 14%
Selenium 24.8µg 32.4µg 14%
Saturated fat 3.109g 0.307g 13%
Iron 1.37mg 2.44mg 13%
Polyunsaturated fat 1.88g 0.377g 10%
Fats 8.05g 1.37g 10%
Copper 0.089mg 0.166mg 9%
Phosphorus 215mg 154mg 9%
Vitamin B6 0.296mg 0.4mg 8%
Vitamin B2 0.186mg 0.087mg 8%
Vitamin K 8.7µg 0.5µg 7%
Calories 220kcal 359kcal 7%
Choline 47.8mg 17.5mg 6%
Monounsaturated fat 2.949g 0.373g 6%
Vitamin E 0.61mg 0.04mg 4%
Vitamin A 35µg 4µg 3%
Zinc 1.34mg 1.01mg 3%
Vitamin B3 5.575mg 6.127mg 3%
Vitamin B5 0.826mg 0.715mg 2%
Potassium 226mg 188mg 1%
Calcium 95mg 83mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Vitamin C 4.4mg 4.1mg 0%
Net carbs 18.67g 75.11g N/A
Magnesium 32mg 32mg 0%
Sugar 4.68g 1.53g N/A
Fiber 1.2g 1.2g 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 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 Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
50%
Club sandwich
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 45mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 3.15g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 2.802g)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 673mg)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.