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Club sandwich vs. Pizza — In-Depth Nutrition Comparison

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Significant differences between Club sandwich and Pizza

  • Club sandwich has more Vitamin B6, Vitamin B3, Selenium, and Choline, however, Pizza is richer in Vitamin B1, Folate, Iron, and Calcium.
  • Pizza covers your daily Vitamin B1 needs 18% more than Club sandwich.
  • Pizza has 4 times less Vitamin B6 than Club sandwich. Club sandwich has 0.296mg of Vitamin B6, while Pizza has 0.08mg.
  • Pizza contains less Cholesterol.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Club sandwich vs Pizza 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.
Contains more Magnesium +33.3%
Contains more Potassium +31.4%
Contains more Selenium +24.6%
Contains more Calcium +97.9%
Contains more Iron +81%
Contains more Copper +18%
Equal in Phosphorus - 216
Equal in Sodium - 598
Equal in Zinc - 1.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 52% 23% 93% 20% 83% 37% 30% 0% 136%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 93% 18% 93% 16% 78% 37% 35% 47% 109%
Contains more Magnesium +33.3%
Contains more Potassium +31.4%
Contains more Selenium +24.6%
Contains more Calcium +97.9%
Contains more Iron +81%
Contains more Copper +18%
Equal in Phosphorus - 216
Equal in Sodium - 598
Equal in Zinc - 1.34

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.
:
4
Pizza
Contains more Vitamin D +∞%
Contains more Vitamin C +214.3%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B6 +270%
Contains more Vitamin B12 +11.9%
Contains more Vitamin K +29.9%
Contains more Vitamin E +36.1%
Contains more Vitamin B1 +126.7%
Contains more Folate +200%
Equal in Vitamin A - 358
Equal in Vitamin B2 - 0.195
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 17% 0% 5% 98% 45% 72% 0% 19% 70% 53% 17%
Contains more Vitamin D +∞%
Contains more Vitamin C +214.3%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B6 +270%
Contains more Vitamin B12 +11.9%
Contains more Vitamin K +29.9%
Contains more Vitamin E +36.1%
Contains more Vitamin B1 +126.7%
Contains more Folate +200%
Equal in Vitamin A - 358
Equal in Vitamin B2 - 0.195

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50.9%
Contains more Water +21.7%
Contains more Fats +20.4%
Contains more Carbs +67.7%
Equal in Other - 2.42
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% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more Protein +50.9%
Contains more Water +21.7%
Contains more Fats +20.4%
Contains more Carbs +67.7%
Equal in Other - 2.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +13.1%
Contains more Polyunsaturated fat +11.8%
39% 37% 24%
Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g
51% 30% 19%
Saturated Fat: 4.465 g
Monounsaturated Fat: 2.608 g
Polyunsaturated fat: 1.681 g
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +13.1%
Contains more Polyunsaturated fat +11.8%

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 Pizza
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Pizza Opinion
Net carbs 18.67g 31.03g Pizza
Protein 17.19g 11.39g Club sandwich
Fats 8.05g 9.69g Pizza
Carbs 19.87g 33.33g Pizza
Calories 220kcal 266kcal Pizza
Starch 26.95g Pizza
Fructose 1g Pizza
Sugar 4.68g 3.58g Pizza
Fiber 1.2g 2.3g Pizza
Calcium 95mg 188mg Pizza
Iron 1.37mg 2.48mg Pizza
Magnesium 32mg 24mg Club sandwich
Phosphorus 215mg 216mg Pizza
Potassium 226mg 172mg Club sandwich
Sodium 630mg 598mg Pizza
Zinc 1.34mg 1.34mg
Copper 0.089mg 0.105mg Pizza
Manganese 0.36mg Pizza
Selenium 24.8µg 19.9µg Club sandwich
Vitamin A 359IU 358IU Club sandwich
Vitamin A RAE 35µg 69µg Pizza
Vitamin E 0.61mg 0.83mg Pizza
Vitamin D 5IU 0IU Club sandwich
Vitamin D 0.1µg 0µg Club sandwich
Vitamin C 4.4mg 1.4mg Club sandwich
Vitamin B1 0.172mg 0.39mg Pizza
Vitamin B2 0.186mg 0.195mg Pizza
Vitamin B3 5.575mg 3.825mg Club sandwich
Vitamin B5 0.826mg Club sandwich
Vitamin B6 0.296mg 0.08mg Club sandwich
Folate 31µg 93µg Pizza
Vitamin B12 0.47µg 0.42µg Club sandwich
Vitamin K 8.7µg 6.7µg Club sandwich
Threonine 0.41mg Pizza
Isoleucine 0.564mg Pizza
Leucine 1.139mg Pizza
Lysine 0.77mg Pizza
Methionine 0.264mg Pizza
Phenylalanine 0.664mg Pizza
Valine 0.72mg Pizza
Histidine 0.355mg Pizza
Cholesterol 46mg 17mg Pizza
Trans Fat 0.071g 0.241g Club sandwich
Saturated Fat 3.109g 4.465g Club sandwich
Omega-3 - DHA 0.007g 0g Club sandwich
Omega-3 - EPA 0.004g 0.004g
Omega-3 - DPA 0.004g 0.004g
Monounsaturated Fat 2.949g 2.608g Club sandwich
Polyunsaturated fat 1.88g 1.681g Club sandwich
Omega-6 - Eicosadienoic acid 0.003g Pizza
Omega-6 - Linoleic acid 1.367g Pizza
Omega-6 - Gamma-linoleic acid 0.003g Pizza
Omega-3 - ALA 0.175g Pizza
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Pizza

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Pizza
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Club sandwich
35%
Pizza
Minerals Daily Need Coverage Score
50%
Club sandwich
58%
Pizza

Comparison summary

Which food is lower in Sugar?
Pizza
Pizza is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Pizza
Pizza contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Pizza
Pizza is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Club sandwich
Club sandwich is lower in Saturated Fat (difference - 1.356g)
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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.