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Club sandwich vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between club sandwich and pumpkin seeds

  • Club sandwich has more vitamin B3, vitamin B6, and vitamin B12; however, pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium.
  • Daily need coverage for zinc for pumpkin seeds is 81% higher.
  • Pumpkin seeds are lower in sodium.

Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Club sandwich vs Pumpkin seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +72.7%
Contains more PhosphorusPhosphorus +133.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +718.8%
Contains more PotassiumPotassium +306.6%
Contains more IronIron +141.6%
Contains more CopperCopper +675.3%
Contains more ZincZinc +668.7%
Contains less SodiumSodium -97.1%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1366.7%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +405.9%
Contains more Vitamin B2Vitamin B2 +257.7%
Contains more Vitamin B3Vitamin B3 +1849.3%
Contains more Vitamin B5Vitamin B5 +1375%
Contains more Vitamin B6Vitamin B6 +700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +244.4%
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1067.1%
Contains more FatsFats +141%
Contains more CarbsCarbs +170.5%
Contains more OtherOther +60.3%
~equal in Protein ~18.55g

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -15.3%
Contains more Mono. FatMonounsaturated fat +104.5%
Contains more Poly. FatPolyunsaturated fat +370.4%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Pumpkin seeds DV% diff.
Zinc 1.34mg 10.3mg 81%
Fiber 1.2g 18.4g 69%
Copper 0.089mg 0.69mg 67%
Magnesium 32mg 262mg 55%
Polyunsaturated fat 1.88g 8.844g 46%
Selenium 24.8µg 45%
Vitamin B3 5.575mg 0.286mg 33%
Sodium 630mg 18mg 27%
Iron 1.37mg 3.31mg 24%
Manganese 0.496mg 22%
Potassium 226mg 919mg 20%
Vitamin B6 0.296mg 0.037mg 20%
Vitamin B12 0.47µg 0µg 20%
Phosphorus 215mg 92mg 18%
Fats 8.05g 19.4g 17%
Vitamin B5 0.826mg 0.056mg 15%
Cholesterol 46mg 0mg 15%
Vitamin B1 0.172mg 0.034mg 12%
Carbs 19.87g 53.75g 11%
Calories 220kcal 446kcal 11%
Vitamin B2 0.186mg 0.052mg 10%
Choline 47.8mg 9%
Monounsaturated fat 2.949g 6.032g 8%
Vitamin K 8.7µg 7%
Folate 31µg 9µg 6%
Vitamin C 4.4mg 0.3mg 5%
Vitamin A 35µg 3µg 4%
Calcium 95mg 55mg 4%
Vitamin E 0.61mg 4%
Protein 17.19g 18.55g 3%
Saturated fat 3.109g 3.67g 3%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 35.35g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Pumpkin seeds
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%
Pumpkin seeds
Minerals Daily Need Coverage Score
50%
Club sandwich
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 612mg)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 0.561g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.2)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.