Club sandwich vs. Pot roast — In-Depth Nutrition Comparison
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The main differences between club sandwich and pot roast
- Club sandwich has more vitamin B1, vitamin B3, and calcium; however, pot roast has more vitamin B12, zinc, iron, and choline.
- Daily need coverage for vitamin B12 for pot roast is 69% higher.
- Pot roast has 13 times less sodium than club sandwich. Club sandwich has 630mg of sodium, while pot roast has 47mg.
Food types used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.
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 MagnesiumMagnesium | +68.4% |
| Contains more CalciumCalcium | +493.8% |
| Contains more PhosphorusPhosphorus | +23.6% |
| Contains more IronIron | +76.6% |
| Contains more CopperCopper | +11.2% |
| Contains more ZincZinc | +397% |
| Contains less SodiumSodium | -92.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +19.6% |
| Contains more Vitamin B1Vitamin B1 | +191.5% |
| Contains more Vitamin B3Vitamin B3 | +35.8% |
| Contains more Vitamin B5Vitamin B5 | +44.7% |
| Contains more Vitamin KVitamin K | +383.3% |
| Contains more FolateFolate | +244.4% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B12Vitamin B12 | +353.2% |
| Contains more CholineCholine | +130.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.47µg | 2.13µg | 69% |
| Zinc | 1.34mg | 6.66mg | 48% |
| Sodium | 630mg | 47mg | 25% |
| Protein | 17.19g | 28.94g | 24% |
| Cholesterol | 46mg | 116mg | 23% |
| Saturated fat | 3.109g | 7.548g | 20% |
| Fats | 8.05g | 19.17g | 17% |
| Monounsaturated fat | 2.949g | 8.175g | 13% |
| Iron | 1.37mg | 2.42mg | 13% |
| Choline | 47.8mg | 110.2mg | 11% |
| Vitamin B3 | 5.575mg | 4.105mg | 9% |
| Vitamin B1 | 0.172mg | 0.059mg | 9% |
| Polyunsaturated fat | 1.88g | 0.708g | 8% |
| Calcium | 95mg | 16mg | 8% |
| Carbs | 19.87g | 0g | 7% |
| Vitamin K | 8.7µg | 1.8µg | 6% |
| Folate | 31µg | 9µg | 6% |
| Phosphorus | 215mg | 174mg | 6% |
| Fiber | 1.2g | 0g | 5% |
| Vitamin B5 | 0.826mg | 0.571mg | 5% |
| Vitamin C | 4.4mg | 0mg | 5% |
| Vitamin A | 35µg | 0µg | 4% |
| Selenium | 24.8µg | 27µg | 4% |
| Calories | 220kcal | 297kcal | 4% |
| Magnesium | 32mg | 19mg | 3% |
| Vitamin B6 | 0.296mg | 0.283mg | 1% |
| Vitamin B2 | 0.186mg | 0.171mg | 1% |
| Vitamin D | 0.1µg | 0.2µg | 1% |
| Vitamin E | 0.61mg | 0.51mg | 1% |
| Copper | 0.089mg | 0.099mg | 1% |
| Net carbs | 18.67g | 0g | N/A |
| Vitamin D | 5IU | 8IU | 0% |
| Potassium | 226mg | 231mg | 0% |
| Sugar | 4.68g | 0g | N/A |
| Manganese | 0.01mg | 0% | |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.19mg | 0% | |
| Threonine | 1.156mg | 0% | |
| Isoleucine | 1.317mg | 0% | |
| Leucine | 2.302mg | 0% | |
| Lysine | 2.446mg | 0% | |
| Methionine | 0.754mg | 0% | |
| Phenylalanine | 1.143mg | 0% | |
| Valine | 1.436mg | 0% | |
| Histidine | 0.924mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
28.94 g
Fats:
19.17 g
Carbs:
0 g
Water:
51.9 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-23800% |
| Contains more ProteinProtein | +68.4% |
| Contains more FatsFats | +138.1% |
~equal in
Water
~51.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
Saturated fat:
Sat. Fat
7.548 g
Monounsaturated fat:
Mono. Fat
8.175 g
Polyunsaturated fat:
Poly. Fat
0.708 g
| Contains less Sat. FatSaturated fat | -58.8% |
| Contains more Poly. FatPolyunsaturated fat | +165.5% |
| Contains more Mono. FatMonounsaturated fat | +177.2% |
