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  6. Club sandwich vs. Spelt

Club sandwich vs. Spelt — In-Depth Nutrition Comparison

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Differences between club sandwich and spelt

  • Club sandwich is higher in selenium and vitamin B12; however, spelt is richer in copper, iron, fiber, phosphorus, magnesium, zinc, and vitamin B1.
  • Spelt's daily need coverage for copper is 47% higher.
  • Spelt has 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 Spelt, uncooked.

Infographic

Club sandwich vs Spelt 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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +251.9%
Contains more SeleniumSelenium +112%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +224.1%
Contains more CopperCopper +474.2%
Contains more ZincZinc +144.8%
Contains more PhosphorusPhosphorus +86.5%
Contains less SodiumSodium -98.7%

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%
Spelt
Spelt
5
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +141.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +29.5%
Contains more Vitamin B1Vitamin B1 +111.6%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more FolateFolate +45.2%

All nutrients comparison - raw data values

Nutrient Club sandwich Spelt DV% diff.
Manganese 2.983mg 130%
Copper 0.089mg 0.511mg 47%
Fiber 1.2g 10.7g 38%
Iron 1.37mg 4.44mg 38%
Sodium 630mg 8mg 27%
Phosphorus 215mg 401mg 27%
Magnesium 32mg 136mg 25%
Selenium 24.8µg 11.7µg 24%
Starch 53.92g 22%
Vitamin B12 0.47µg 0µg 20%
Zinc 1.34mg 3.28mg 18%
Carbs 19.87g 70.19g 17%
Vitamin B1 0.172mg 0.364mg 16%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.406g 12%
Choline 47.8mg 9%
Fats 8.05g 2.43g 9%
Vitamin B3 5.575mg 6.843mg 8%
Calcium 95mg 27mg 7%
Monounsaturated fat 2.949g 0.445g 6%
Calories 220kcal 338kcal 6%
Vitamin B2 0.186mg 0.113mg 6%
Vitamin C 4.4mg 0mg 5%
Protein 17.19g 14.57g 5%
Vitamin B5 0.826mg 1.068mg 5%
Vitamin B6 0.296mg 0.23mg 5%
Potassium 226mg 388mg 5%
Polyunsaturated fat 1.88g 1.258g 4%
Vitamin A 35µg 0µg 4%
Vitamin K 8.7µg 3.6µg 4%
Folate 31µg 45µg 4%
Vitamin E 0.61mg 0.79mg 1%
Vitamin D 0.1µg 1%
Vitamin D 5IU 1%
Net carbs 18.67g 59.49g N/A
Sugar 4.68g 6.82g N/A
Trans fat 0.071g N/A
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.004g 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
Spelt
Spelt
1
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +18%
Contains more FatsFats +231.3%
Contains more WaterWater +376.6%
Contains more OtherOther +32.4%
Contains more CarbsCarbs +253.2%

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
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +562.7%
Contains more Poly. FatPolyunsaturated fat +49.4%
Contains less Sat. FatSaturated fat -86.9%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.