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  6. Club sandwich vs. Soy milk

Club sandwich vs. Soy milk — In-Depth Nutrition Comparison

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Differences between club sandwich and soy milk

  • Club sandwich is higher than soy milk in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B6, zinc, and vitamin B1.
  • Club sandwich's daily need coverage for selenium is 36% higher.
  • Soy milk has less cholesterol.

The food types used in this comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Soymilk, original and vanilla, unfortified.

Infographic

Club sandwich vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +114.1%
Contains more ZincZinc +1016.7%
Contains more PhosphorusPhosphorus +313.5%
Contains more SeleniumSelenium +416.7%
Contains more CopperCopper +43.8%
Contains less SodiumSodium -91.9%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +454.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +186.7%
Contains more Vitamin B2Vitamin B2 +169.6%
Contains more Vitamin B3Vitamin B3 +986.7%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more Vitamin B6Vitamin B6 +284.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +190%
Contains more FolateFolate +72.2%
Contains more CholineCholine +102.5%

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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +425.7%
Contains more FatsFats +360%
Contains more CarbsCarbs +216.4%
Contains more OtherOther +264.6%
Contains more WaterWater +67.7%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +635.4%
Contains more Poly. FatPolyunsaturated fat +95.6%
Contains less Sat. FatSaturated fat -93.4%

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 Soy milk
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 Soy milk DV% diff.
Selenium 24.8µg 4.8µg 36%
Vitamin B3 5.575mg 0.513mg 32%
Protein 17.19g 3.27g 28%
Sodium 630mg 51mg 25%
Phosphorus 215mg 52mg 23%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.077mg 17%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.205g 13%
Zinc 1.34mg 0.12mg 11%
Fats 8.05g 1.75g 10%
Manganese 0.223mg 10%
Vitamin B2 0.186mg 0.069mg 9%
Vitamin B5 0.826mg 0.373mg 9%
Vitamin B1 0.172mg 0.06mg 9%
Iron 1.37mg 0.64mg 9%
Calories 220kcal 54kcal 8%
Calcium 95mg 25mg 7%
Polyunsaturated fat 1.88g 0.961g 6%
Monounsaturated fat 2.949g 0.401g 6%
Carbs 19.87g 6.28g 5%
Vitamin C 4.4mg 0mg 5%
Vitamin K 8.7µg 3µg 5%
Copper 0.089mg 0.128mg 4%
Vitamin A 35µg 0µg 4%
Choline 47.8mg 23.6mg 4%
Potassium 226mg 118mg 3%
Folate 31µg 18µg 3%
Vitamin E 0.61mg 0.11mg 3%
Magnesium 32mg 25mg 2%
Fiber 1.2g 0.6g 2%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 5.68g N/A
Sugar 4.68g 3.99g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 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 Soy milk
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
9%
Soy milk
Minerals Daily Need Coverage Score
50%
Club sandwich
19%
Soy milk

Comparison summary

Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 579mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 2.904g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 37)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.8)
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.