Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Club sandwich
  5. Compare
  6. Club sandwich vs. Rye

Club sandwich vs. Rye — In-Depth Nutrition Comparison

Compare

Summary of differences between club sandwich and rye

  • Club sandwich has more selenium and vitamin B12, while rye has more fiber, copper, magnesium, phosphorus, and iron.
  • Rye covers your daily need for fiber, 56% more than club sandwich.
  • The amount of cholesterol in rye is lower.

These are the specific foods used in this comparison Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Rye grain.

Infographic

Club sandwich vs Rye 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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +295.8%
Contains more SeleniumSelenium +78.4%
Contains more MagnesiumMagnesium +243.8%
Contains more PotassiumPotassium +125.7%
Contains more IronIron +92%
Contains more CopperCopper +312.4%
Contains more ZincZinc +97.8%
Contains more PhosphorusPhosphorus +54.4%
Contains less SodiumSodium -99.7%

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%
Rye
Rye
5
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +47.5%
Contains more CholineCholine +57.2%
Contains more Vitamin EVitamin E +39.3%
Contains more Vitamin B1Vitamin B1 +83.7%
Contains more Vitamin B2Vitamin B2 +34.9%
Contains more Vitamin B5Vitamin B5 +76.3%
Contains more FolateFolate +22.6%
~equal in Vitamin B6 ~0.294mg

All nutrients comparison - raw data values

Nutrient Club sandwich Rye DV% diff.
Manganese 2.577mg 112%
Fiber 1.2g 15.1g 56%
Copper 0.089mg 0.367mg 31%
Sodium 630mg 2mg 27%
Selenium 24.8µg 13.9µg 20%
Vitamin B12 0.47µg 0µg 20%
Carbs 19.87g 75.86g 19%
Magnesium 32mg 110mg 19%
Phosphorus 215mg 332mg 17%
Iron 1.37mg 2.63mg 16%
Cholesterol 46mg 0mg 15%
Protein 17.19g 10.34g 14%
Saturated fat 3.109g 0.197g 13%
Vitamin B5 0.826mg 1.456mg 13%
Vitamin B1 0.172mg 0.316mg 12%
Zinc 1.34mg 2.65mg 12%
Fats 8.05g 1.63g 10%
Potassium 226mg 510mg 8%
Vitamin B3 5.575mg 4.27mg 8%
Calcium 95mg 24mg 7%
Monounsaturated fat 2.949g 0.208g 7%
Polyunsaturated fat 1.88g 0.767g 7%
Calories 220kcal 338kcal 6%
Vitamin B2 0.186mg 0.251mg 5%
Vitamin C 4.4mg 0mg 5%
Vitamin A 35µg 1µg 4%
Choline 47.8mg 30.4mg 3%
Vitamin E 0.61mg 0.85mg 2%
Vitamin K 8.7µg 5.9µg 2%
Folate 31µg 38µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 60.76g N/A
Sugar 4.68g 0.98g N/A
Vitamin B6 0.296mg 0.294mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 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
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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +66.2%
Contains more FatsFats +393.9%
Contains more WaterWater +395.5%
Contains more OtherOther +51%
Contains more CarbsCarbs +281.8%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1317.8%
Contains more Poly. FatPolyunsaturated fat +145.1%
Contains less Sat. FatSaturated fat -93.7%

People also compare

Club sandwich
Club sandwich vs Ravioli
Ravioli
Club sandwich
Club sandwich vs Lasagne
Lasagne
Club sandwich
Club sandwich vs Fettuccine
Fettuccine
Rye
Rye vs Wheat
Wheat
Rye
Rye vs Flour
Flour
Rye
Rye vs Wild rice raw
Wild rice raw

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.