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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

Club sandwich vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
~equal in Selenium ~25.4µg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 Club sandwich Flax seeds 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
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
18% 42% 29% 7% 4%
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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
9% 19% 72%
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%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.