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Club sandwich vs. Spread — In-Depth Nutrition Comparison

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The main differences between club sandwich and spread

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B6, calcium, and vitamin B5; however, spread has more vitamin B12 and vitamin E.
  • Daily need coverage for selenium for club sandwich is 27% higher.
  • Spread has 8 times less calcium than club sandwich. Club sandwich has 95mg of calcium, while spread has 12mg.
  • Club sandwich is lower in sodium.

Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Sandwich spread, pork, beef.

Infographic

Club sandwich vs Spread 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%
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +691.7%
Contains more PotassiumPotassium +105.5%
Contains more IronIron +73.4%
Contains more ZincZinc +31.4%
Contains more PhosphorusPhosphorus +264.4%
Contains less SodiumSodium -37.8%
Contains more SeleniumSelenium +155.7%
Contains more CopperCopper +46.1%

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%
Spread
Spread
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34.6%
Contains more Vitamin B2Vitamin B2 +38.8%
Contains more Vitamin B3Vitamin B3 +222.3%
Contains more Vitamin B5Vitamin B5 +92.1%
Contains more Vitamin B6Vitamin B6 +146.7%
Contains more Vitamin KVitamin K +443.8%
Contains more FolateFolate +1450%
Contains more Vitamin EVitamin E +185.2%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B12Vitamin B12 +138.3%
Contains more CholineCholine +30.3%
~equal in Vitamin B1 ~0.172mg

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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +124.4%
Contains more CarbsCarbs +66.4%
Contains more FatsFats +115.4%
Contains more WaterWater +14.8%
Contains more OtherOther +17.3%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -48%
Contains more Mono. FatMonounsaturated fat +157.2%
Contains more Poly. FatPolyunsaturated fat +36.4%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Spread DV% diff.
Vitamin B12 0.47µg 1.12µg 27%
Selenium 24.8µg 9.7µg 27%
Vitamin B3 5.575mg 1.73mg 24%
Phosphorus 215mg 59mg 22%
Protein 17.19g 7.66g 19%
Sodium 630mg 1013mg 17%
Vitamin B6 0.296mg 0.12mg 14%
Fats 8.05g 17.34g 14%
Saturated fat 3.109g 5.977g 13%
Monounsaturated fat 2.949g 7.584g 12%
Vitamin B5 0.826mg 0.43mg 8%
Calcium 95mg 12mg 8%
Vitamin E 0.61mg 1.74mg 8%
Folate 31µg 2µg 7%
Iron 1.37mg 0.79mg 7%
Vitamin K 8.7µg 1.6µg 6%
Magnesium 32mg 8mg 6%
Copper 0.089mg 0.13mg 5%
Polyunsaturated fat 1.88g 2.565g 5%
Vitamin C 4.4mg 0mg 5%
Fiber 1.2g 0.2g 4%
Vitamin B2 0.186mg 0.134mg 4%
Zinc 1.34mg 1.02mg 3%
Vitamin D 0.1µg 0.6µg 3%
Choline 47.8mg 62.3mg 3%
Potassium 226mg 110mg 3%
Cholesterol 46mg 38mg 3%
Carbs 19.87g 11.94g 3%
Vitamin D 5IU 22IU 2%
Calories 220kcal 235kcal 1%
Manganese 0.026mg 1%
Vitamin A 35µg 26µg 1%
Net carbs 18.67g 11.74g N/A
Sugar 4.68g 0g N/A
Vitamin B1 0.172mg 0.172mg 0%
Trans fat 0.071g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 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 Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
Minerals Daily Need Coverage Score
50%
Club sandwich
33%
Spread

Comparison summary

Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 383mg)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 2.868g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
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
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.