Club sandwich vs. Chia seeds — In-Depth Nutrition Comparison
Compare
What are the differences between club sandwich and chia seeds?
- Chia seeds are richer than club sandwich in fiber, copper, phosphorus, iron, magnesium, selenium, calcium, vitamin B1, and zinc.
- Chia seeds' daily need coverage for fiber is 133% more.
- Club sandwich has 39 times more sodium than chia seeds. While club sandwich has 630mg of sodium, chia seeds have only 16mg.
We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Seeds, chia seeds, dried types in this article.
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.
| Contains more MagnesiumMagnesium | +946.9% |
| Contains more CalciumCalcium | +564.2% |
| Contains more PotassiumPotassium | +80.1% |
| Contains more IronIron | +463.5% |
| Contains more CopperCopper | +938.2% |
| Contains more ZincZinc | +241.8% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -97.5% |
| Contains more SeleniumSelenium | +122.6% |
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 | +175% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +22% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +260.5% |
| Contains more Vitamin B3Vitamin B3 | +58.4% |
| Contains more FolateFolate | +58.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.88g | 23.665g | 145% |
| Fiber | 1.2g | 34.4g | 133% |
| Manganese | 2.723mg | 118% | |
| Copper | 0.089mg | 0.924mg | 93% |
| Phosphorus | 215mg | 860mg | 92% |
| Iron | 1.37mg | 7.72mg | 79% |
| Magnesium | 32mg | 335mg | 72% |
| Selenium | 24.8µg | 55.2µg | 55% |
| Calcium | 95mg | 631mg | 54% |
| Vitamin B1 | 0.172mg | 0.62mg | 37% |
| Fats | 8.05g | 30.74g | 35% |
| Zinc | 1.34mg | 4.58mg | 29% |
| Sodium | 630mg | 16mg | 27% |
| Vitamin B6 | 0.296mg | 23% | |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Vitamin B3 | 5.575mg | 8.83mg | 20% |
| Vitamin B5 | 0.826mg | 17% | |
| Cholesterol | 46mg | 0mg | 15% |
| Calories | 220kcal | 486kcal | 13% |
| Choline | 47.8mg | 9% | |
| Vitamin K | 8.7µg | 7% | |
| Carbs | 19.87g | 42.12g | 7% |
| Potassium | 226mg | 407mg | 5% |
| Folate | 31µg | 49µg | 5% |
| Vitamin A | 35µg | 4% | |
| Vitamin C | 4.4mg | 1.6mg | 3% |
| Monounsaturated fat | 2.949g | 2.309g | 2% |
| Vitamin D | 0.1µg | 1% | |
| Saturated fat | 3.109g | 3.33g | 1% |
| Vitamin E | 0.61mg | 0.5mg | 1% |
| Vitamin D | 5IU | 1% | |
| Protein | 17.19g | 16.54g | 1% |
| Vitamin B2 | 0.186mg | 0.17mg | 1% |
| Net carbs | 18.67g | 7.72g | N/A |
| Sugar | 4.68g | N/A | |
| Trans fat | 0.071g | 0.14g | N/A |
| Tryptophan | 0.436mg | 0% | |
| Threonine | 0.709mg | 0% | |
| Isoleucine | 0.801mg | 0% | |
| Leucine | 1.371mg | 0% | |
| Lysine | 0.97mg | 0% | |
| Methionine | 0.588mg | 0% | |
| Phenylalanine | 1.016mg | 0% | |
| Valine | 0.95mg | 0% | |
| Histidine | 0.531mg | 0% | |
| Omega-3 - EPA | 0.004g | N/A | |
| Omega-3 - DHA | 0.007g | N/A | |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-3 - DPA | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | 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:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more WaterWater | +805.5% |
| Contains more FatsFats | +281.9% |
| Contains more CarbsCarbs | +112% |
| Contains more OtherOther | +102.5% |
~equal in
Protein
~16.54g
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
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains more Mono. FatMonounsaturated fat | +27.7% |
| Contains more Poly. FatPolyunsaturated fat | +1158.8% |
~equal in
Saturated fat
~3.33g
