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  6. Club sandwich vs. Safflower

Club sandwich vs. Safflower — In-Depth Nutrition Comparison

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Important differences between club sandwich and safflower

  • Safflower has more copper, vitamin B1, magnesium, vitamin B6, vitamin B5, phosphorus, iron, zinc, and folate than club sandwich.
  • Safflower's daily need coverage for copper is 184% more.
  • Club sandwich contains 210 times more sodium than safflower. Club sandwich contains 630mg of sodium, while safflower contains 3mg.

The food varieties used in the comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Seeds, safflower seed kernels, dried.

Infographic

Club sandwich vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +21.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1003.1%
Contains more PotassiumPotassium +204%
Contains more IronIron +257.7%
Contains more CopperCopper +1862.9%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +199.5%
Contains less SodiumSodium -99.5%

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.
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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +144.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +576.2%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B5Vitamin B5 +387.9%
Contains more Vitamin B6Vitamin B6 +295.3%
Contains more FolateFolate +416.1%

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +834.5%
Contains more FatsFats +377.6%
Contains more CarbsCarbs +72.6%
Contains more OtherOther +130.4%
~equal in Protein ~16.18g

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -15.6%
Contains more Mono. FatMonounsaturated fat +64.4%
Contains more Poly. FatPolyunsaturated fat +1401.2%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Safflower DV% diff.
Copper 0.089mg 1.747mg 184%
Polyunsaturated fat 1.88g 28.223g 176%
Manganese 2.014mg 88%
Vitamin B1 0.172mg 1.163mg 83%
Magnesium 32mg 353mg 76%
Vitamin B6 0.296mg 1.17mg 67%
Vitamin B5 0.826mg 4.03mg 64%
Phosphorus 215mg 644mg 61%
Fats 8.05g 38.45g 47%
Selenium 24.8µg 45%
Iron 1.37mg 4.9mg 44%
Zinc 1.34mg 5.05mg 34%
Folate 31µg 160µg 32%
Sodium 630mg 3mg 27%
Vitamin B3 5.575mg 2.284mg 21%
Vitamin B12 0.47µg 0µg 20%
Vitamin B2 0.186mg 0.415mg 18%
Calories 220kcal 517kcal 15%
Cholesterol 46mg 0mg 15%
Potassium 226mg 687mg 14%
Choline 47.8mg 9%
Vitamin K 8.7µg 7%
Carbs 19.87g 34.29g 5%
Vitamin C 4.4mg 0mg 5%
Fiber 1.2g 5%
Monounsaturated fat 2.949g 4.848g 5%
Vitamin A 35µg 3µg 4%
Vitamin E 0.61mg 4%
Saturated fat 3.109g 3.682g 3%
Calcium 95mg 78mg 2%
Protein 17.19g 16.18g 2%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 34.29g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 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 Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
82%
Safflower
Minerals Daily Need Coverage Score
50%
Club sandwich
178%
Safflower

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 627mg)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 0.573g)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.8)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.