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

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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.

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Club sandwich vs Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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%
~equal in Vitamin B2 ~0.17mg

All nutrients comparison - raw data values

Nutrient Club sandwich Chia seeds 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
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
17% 31% 42% 6% 5%
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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
11% 8% 81%
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

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.