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  6. Club sandwich vs. Semolina

Club sandwich vs. Semolina — In-Depth Nutrition Comparison

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What are the differences between club sandwich and semolina?

  • Club sandwich is higher in vitamin B12, vitamin B2, selenium, phosphorus, and iron, yet semolina is higher in copper and vitamin B6.
  • Club sandwich's daily need coverage for sodium is 27% more.
  • The amount of cholesterol in semolina is lower.

We used Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Rice, white, long-grain, parboiled, unenriched, dry types in this article.

Infographic

Club sandwich vs Semolina 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +33.8%
Contains more PotassiumPotassium +29.9%
Contains more IronIron +85.1%
Contains more ZincZinc +31.4%
Contains more PhosphorusPhosphorus +40.5%
Contains more SeleniumSelenium +24.6%
Contains more CopperCopper +219.1%
Contains less SodiumSodium -99.7%

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%
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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +272%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8600%
Contains more FolateFolate +287.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +30.2%
Contains more Vitamin B6Vitamin B6 +52.7%
~equal in Vitamin B3 ~5.048mg

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +128.9%
Contains more FatsFats +681.6%
Contains more WaterWater +432.7%
Contains more OtherOther +233.8%
Contains more CarbsCarbs +307.1%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +1043%
Contains more Poly. FatPolyunsaturated fat +483.9%
Contains less Sat. FatSaturated fat -90.5%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Semolina DV% diff.
Manganese 1.035mg 45%
Starch 68.29g 28%
Sodium 630mg 2mg 27%
Copper 0.089mg 0.284mg 22%
Carbs 19.87g 80.89g 20%
Vitamin B12 0.47µg 0µg 20%
Protein 17.19g 7.51g 19%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.294g 13%
Vitamin B6 0.296mg 0.452mg 12%
Fats 8.05g 1.03g 11%
Vitamin B2 0.186mg 0.05mg 10%
Polyunsaturated fat 1.88g 0.322g 10%
Choline 47.8mg 9%
Selenium 24.8µg 19.9µg 9%
Phosphorus 215mg 153mg 9%
Calories 220kcal 374kcal 8%
Iron 1.37mg 0.74mg 8%
Monounsaturated fat 2.949g 0.258g 7%
Vitamin K 8.7µg 0.1µg 7%
Folate 31µg 8µg 6%
Vitamin C 4.4mg 0mg 5%
Vitamin A 35µg 4%
Vitamin E 0.61mg 0.03mg 4%
Vitamin B1 0.172mg 0.224mg 4%
Zinc 1.34mg 1.02mg 3%
Vitamin B3 5.575mg 5.048mg 3%
Vitamin B5 0.826mg 0.672mg 3%
Potassium 226mg 174mg 2%
Calcium 95mg 71mg 2%
Fiber 1.2g 1.8g 2%
Vitamin D 5IU 0IU 1%
Magnesium 32mg 27mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 79.09g N/A
Sugar 4.68g 0.33g N/A
Trans fat 0.071g N/A
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 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 Semolina
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
24%
Semolina
Minerals Daily Need Coverage Score
50%
Club sandwich
52%
Semolina

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 2.815g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.4)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.