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  6. Club sandwich vs. Roe

Club sandwich vs. Roe — In-Depth Nutrition Comparison

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How are club sandwich and roe different?

  • Club sandwich is richer in vitamin B3, while roe is higher in vitamin B12, vitamin B2, selenium, phosphorus, folate, vitamin C, and vitamin B1.
  • Roe covers your daily need for vitamin B12, 461% more than club sandwich.
  • Club sandwich contains 5 times more sodium than roe. Club sandwich contains 630mg of sodium, while roe contains 117mg.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Club sandwich vs Roe 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%
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +239.3%
Contains more IronIron +77.9%
Contains more PotassiumPotassium +25.2%
Contains more CopperCopper +43.8%
Contains more PhosphorusPhosphorus +139.5%
Contains less SodiumSodium -81.4%
Contains more SeleniumSelenium +108.5%
~equal in Zinc ~1.28mg

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%
Roe
Roe
7
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +154.3%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +272.7%
Contains more Vitamin AVitamin A +160%
Contains more Vitamin B1Vitamin B1 +61%
Contains more Vitamin B2Vitamin B2 +410.2%
Contains more Vitamin B5Vitamin B5 +39.7%
Contains more Vitamin B12Vitamin B12 +2355.3%
Contains more FolateFolate +196.8%

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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +934.9%
Contains more ProteinProtein +66.5%
Contains more WaterWater +11.6%
~equal in Fats ~8.23g
~equal in Other ~2.6g

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +38.5%
Contains less Sat. FatSaturated fat -40%
Contains more Poly. FatPolyunsaturated fat +81.1%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Roe DV% diff.
Vitamin B12 0.47µg 11.54µg 461%
Cholesterol 46mg 479mg 144%
Vitamin B2 0.186mg 0.949mg 59%
Selenium 24.8µg 51.7µg 49%
Phosphorus 215mg 515mg 43%
Protein 17.19g 28.62g 23%
Sodium 630mg 117mg 22%
Vitamin B3 5.575mg 2.192mg 21%
Folate 31µg 92µg 15%
Vitamin C 4.4mg 16.4mg 13%
Polyunsaturated fat 1.88g 3.404g 10%
Choline 47.8mg 9%
Vitamin B6 0.296mg 0.185mg 9%
Vitamin B1 0.172mg 0.277mg 9%
Iron 1.37mg 0.77mg 8%
Vitamin B5 0.826mg 1.154mg 7%
Vitamin K 8.7µg 7%
Calcium 95mg 28mg 7%
Carbs 19.87g 1.92g 6%
Vitamin A 35µg 91µg 6%
Saturated fat 3.109g 1.866g 6%
Fiber 1.2g 0g 5%
Vitamin E 0.61mg 4%
Copper 0.089mg 0.128mg 4%
Monounsaturated fat 2.949g 2.129g 2%
Potassium 226mg 283mg 2%
Calories 220kcal 204kcal 1%
Manganese 0.013mg 1%
Vitamin D 0.1µg 1%
Zinc 1.34mg 1.28mg 1%
Magnesium 32mg 26mg 1%
Vitamin D 5IU 1%
Fats 8.05g 8.23g 0%
Net carbs 18.67g 1.92g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 0.004g 1.26g N/A
Omega-3 - DHA 0.007g 1.747g N/A
Omega-3 - DPA 0.004g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Roe
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
157%
Roe
Minerals Daily Need Coverage Score
50%
Club sandwich
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 513mg)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 1.243g)
Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 433mg)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 27)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $100)
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.
Which food is richer in vitamins?
?
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.