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  6. Club sandwich vs. Sesame

Club sandwich vs. Sesame — In-Depth Nutrition Comparison

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The main differences between club sandwich and sesame

  • Club sandwich contains less copper, iron, calcium, magnesium, phosphorus, zinc, vitamin B1, fiber, and vitamin B6 than sesame.
  • Daily need coverage for copper for sesame is 444% higher.
  • Sesame has 57 times less sodium than club sandwich. Club sandwich has 630mg of sodium, while sesame has 11mg.

Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Seeds, sesame seeds, whole, dried.

Infographic

Club sandwich vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +996.9%
Contains more CalciumCalcium +926.3%
Contains more PotassiumPotassium +107.1%
Contains more IronIron +962%
Contains more CopperCopper +4486.5%
Contains more ZincZinc +478.4%
Contains more PhosphorusPhosphorus +192.6%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +38.7%

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%
Sesame
Sesame
4
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% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +144%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +23.5%
Contains more Vitamin B5Vitamin B5 +1552%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +86.7%
Contains more Vitamin B1Vitamin B1 +359.9%
Contains more Vitamin B2Vitamin B2 +32.8%
Contains more Vitamin B6Vitamin B6 +166.9%
Contains more FolateFolate +212.9%

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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1019.8%
Contains more FatsFats +517%
Contains more CarbsCarbs +18%
Contains more OtherOther +88.2%
~equal in Protein ~17.73g

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -55.3%
Contains more Mono. FatMonounsaturated fat +536.1%
Contains more Poly. FatPolyunsaturated fat +1058.1%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Sesame DV% diff.
Copper 0.089mg 4.082mg 444%
Iron 1.37mg 14.55mg 165%
Polyunsaturated fat 1.88g 21.773g 133%
Manganese 2.46mg 107%
Calcium 95mg 975mg 88%
Magnesium 32mg 351mg 76%
Fats 8.05g 49.67g 64%
Phosphorus 215mg 629mg 59%
Zinc 1.34mg 7.75mg 58%
Vitamin B1 0.172mg 0.791mg 52%
Fiber 1.2g 11.8g 42%
Monounsaturated fat 2.949g 18.759g 40%
Vitamin B6 0.296mg 0.79mg 38%
Sodium 630mg 11mg 27%
Vitamin B12 0.47µg 0µg 20%
Calories 220kcal 573kcal 18%
Folate 31µg 97µg 17%
Saturated fat 3.109g 6.957g 17%
Selenium 24.8µg 34.4µg 17%
Vitamin B5 0.826mg 0.05mg 16%
Cholesterol 46mg 0mg 15%
Vitamin B3 5.575mg 4.515mg 7%
Potassium 226mg 468mg 7%
Vitamin K 8.7µg 0µg 7%
Vitamin B2 0.186mg 0.247mg 5%
Vitamin C 4.4mg 0mg 5%
Vitamin A 35µg 0µg 4%
Choline 47.8mg 25.6mg 4%
Vitamin E 0.61mg 0.25mg 2%
Protein 17.19g 17.73g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Carbs 19.87g 23.45g 1%
Net carbs 18.67g 11.65g N/A
Sugar 4.68g 0.3g N/A
Trans fat 0.071g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
47%
Sesame
Minerals Daily Need Coverage Score
50%
Club sandwich
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 619mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 3.848g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $4)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.