Club sandwich vs. Flax seeds — In-Depth Nutrition Comparison
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Differences between club sandwich and flax seeds
- Club sandwich is higher in vitamin B12; however, flax seeds are richer in copper, vitamin B1, fiber, magnesium, phosphorus, iron, zinc, and potassium.
- Flax seeds' daily need coverage for copper is 126% higher.
- Flax seeds have less sodium.
The food types used in this comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Seeds, flaxseed.
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.
| Contains more MagnesiumMagnesium | +1125% |
| Contains more CalciumCalcium | +168.4% |
| Contains more PotassiumPotassium | +259.7% |
| Contains more IronIron | +318.2% |
| Contains more CopperCopper | +1270.8% |
| Contains more ZincZinc | +223.9% |
| Contains more PhosphorusPhosphorus | +198.6% |
| Contains less SodiumSodium | -95.2% |
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 | +633.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +96.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.5% |
| Contains more Vitamin B3Vitamin B3 | +81% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +102.3% |
| Contains more Vitamin B1Vitamin B1 | +855.8% |
| Contains more Vitamin B5Vitamin B5 | +19.2% |
| Contains more Vitamin B6Vitamin B6 | +59.8% |
| Contains more FolateFolate | +180.6% |
| Contains more CholineCholine | +64.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.88g | 28.73g | 179% |
| Copper | 0.089mg | 1.22mg | 126% |
| Vitamin B1 | 0.172mg | 1.644mg | 123% |
| Manganese | 2.482mg | 108% | |
| Fiber | 1.2g | 27.3g | 104% |
| Magnesium | 32mg | 392mg | 86% |
| Phosphorus | 215mg | 642mg | 61% |
| Iron | 1.37mg | 5.73mg | 55% |
| Fats | 8.05g | 42.16g | 52% |
| Zinc | 1.34mg | 4.34mg | 27% |
| Sodium | 630mg | 30mg | 26% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Potassium | 226mg | 813mg | 17% |
| Vitamin B3 | 5.575mg | 3.08mg | 16% |
| Calories | 220kcal | 534kcal | 16% |
| Calcium | 95mg | 255mg | 16% |
| Cholesterol | 46mg | 0mg | 15% |
| Vitamin B6 | 0.296mg | 0.473mg | 14% |
| Folate | 31µg | 87µg | 14% |
| Monounsaturated fat | 2.949g | 7.527g | 11% |
| Choline | 47.8mg | 78.7mg | 6% |
| Vitamin A | 35µg | 0µg | 4% |
| Vitamin K | 8.7µg | 4.3µg | 4% |
| Vitamin C | 4.4mg | 0.6mg | 4% |
| Saturated fat | 3.109g | 3.663g | 3% |
| Carbs | 19.87g | 28.88g | 3% |
| Vitamin B5 | 0.826mg | 0.985mg | 3% |
| Vitamin B2 | 0.186mg | 0.161mg | 2% |
| Protein | 17.19g | 18.29g | 2% |
| Vitamin E | 0.61mg | 0.31mg | 2% |
| Selenium | 24.8µg | 25.4µg | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 1.58g | N/A |
| Sugar | 4.68g | 1.55g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.297mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.896mg | 0% | |
| Leucine | 1.235mg | 0% | |
| Lysine | 0.862mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.957mg | 0% | |
| Valine | 1.072mg | 0% | |
| Histidine | 0.472mg | 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 |
| Omega-6 - Eicosadienoic acid | 0.007g | 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:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +654.6% |
| Contains more FatsFats | +423.7% |
| Contains more CarbsCarbs | +45.3% |
| Contains more OtherOther | +56.5% |
~equal in
Protein
~18.29g
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
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -15.1% |
| Contains more Mono. FatMonounsaturated fat | +155.2% |
| Contains more Poly. FatPolyunsaturated fat | +1428.2% |
