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  6. Club sandwich vs. Porridge

Club sandwich vs. Porridge — In-Depth Nutrition Comparison

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The main differences between club sandwich and porridge

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, and vitamin B5; however, porridge has more iron.
  • Daily need coverage for selenium for club sandwich is 40% higher.
  • Porridge is lower in cholesterol.

Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Club sandwich vs Porridge 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +1312.5%
Contains more CopperCopper +122.5%
Contains more ZincZinc +930.8%
Contains more PhosphorusPhosphorus +1333.3%
Contains more SeleniumSelenium +785.7%
Contains more IronIron +173%
Contains less SodiumSodium -99%
~equal in Calcium ~87mg
~equal in Manganese ~0mg

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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +212.7%
Contains more Vitamin B2Vitamin B2 +644%
Contains more Vitamin B3Vitamin B3 +972.1%
Contains more Vitamin B5Vitamin B5 +1063.4%
Contains more Vitamin B6Vitamin B6 +2176.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8600%
Contains more FolateFolate +158.3%
Contains more CholineCholine +∞%

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% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1093.8%
Contains more FatsFats +3733.3%
Contains more CarbsCarbs +88.9%
Contains more OtherOther +977.3%
Contains more WaterWater +66.8%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +10432.1%
Contains more Poly. FatPolyunsaturated fat +1549.1%
Contains less Sat. FatSaturated fat -98.9%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Porridge DV% diff.
Selenium 24.8µg 2.8µg 40%
Protein 17.19g 1.44g 32%
Vitamin B3 5.575mg 0.52mg 32%
Iron 1.37mg 3.74mg 30%
Phosphorus 215mg 15mg 29%
Sodium 630mg 6mg 27%
Vitamin B6 0.296mg 0.013mg 22%
Vitamin B12 0.47µg 0µg 20%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.826mg 0.071mg 15%
Saturated fat 3.109g 0.033g 14%
Polyunsaturated fat 1.88g 0.114g 12%
Fats 8.05g 0.21g 12%
Vitamin B2 0.186mg 0.025mg 12%
Zinc 1.34mg 0.13mg 11%
Vitamin B1 0.172mg 0.055mg 10%
Choline 47.8mg 9%
Calories 220kcal 50kcal 9%
Monounsaturated fat 2.949g 0.028g 7%
Vitamin K 8.7µg 0.1µg 7%
Magnesium 32mg 5mg 6%
Potassium 226mg 16mg 6%
Copper 0.089mg 0.04mg 5%
Vitamin C 4.4mg 0mg 5%
Folate 31µg 12µg 5%
Vitamin A 35µg 0µg 4%
Vitamin E 0.61mg 0.02mg 4%
Fiber 1.2g 0.5g 3%
Carbs 19.87g 10.52g 3%
Vitamin D 0.1µg 0µg 1%
Calcium 95mg 87mg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 10.02g N/A
Sugar 4.68g 0.03g N/A
Trans fat 0.071g N/A
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 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 Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
50%
Club sandwich
21%
Porridge

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 624mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 3.076g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
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 ($)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.