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Club sandwich vs. Squid — In-Depth Nutrition Comparison

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Significant differences between club sandwich and squid

  • Club sandwich has more vitamin B3; however, squid is richer in vitamin B12, vitamin B2, iron, selenium, copper, phosphorus, and zinc.
  • Squid covers your daily vitamin B12 needs 205% more than club sandwich.
  • Squid has 13 times less saturated fat than club sandwich. Club sandwich has 3.109g of saturated fat, while squid has 0.236g.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Club sandwich vs Squid infographic
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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%
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -15.3%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +89.5%
Contains more PotassiumPotassium +181.9%
Contains more IronIron +691.2%
Contains more CopperCopper +1021.3%
Contains more ZincZinc +158.2%
Contains more PhosphorusPhosphorus +169.8%
Contains more SeleniumSelenium +261.3%

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%
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +911.8%
Contains more Vitamin B3Vitamin B3 +154.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +29.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +93.2%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin B2Vitamin B2 +829.6%
Contains more Vitamin B12Vitamin B12 +1048.9%
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin B6 ~0.27mg

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
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +475%
Contains more CarbsCarbs +1111.6%
Contains more ProteinProtein +88.9%
Contains more WaterWater +16.4%
Contains more OtherOther +41.8%

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +1720.4%
Contains more Poly. FatPolyunsaturated fat +601.5%
Contains less Sat. FatSaturated fat -92.4%

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

All nutrients comparison - raw data values

Nutrient Club sandwich Squid DV% diff.
Vitamin B12 0.47µg 5.4µg 205%
Vitamin B2 0.186mg 1.729mg 119%
Iron 1.37mg 10.84mg 118%
Selenium 24.8µg 89.6µg 118%
Copper 0.089mg 0.998mg 101%
Cholesterol 46mg 224mg 59%
Phosphorus 215mg 580mg 52%
Protein 17.19g 32.48g 31%
Vitamin B3 5.575mg 2.189mg 21%
Zinc 1.34mg 3.46mg 19%
Vitamin A 35µg 203µg 19%
Saturated fat 3.109g 0.236g 13%
Vitamin B1 0.172mg 0.017mg 13%
Potassium 226mg 637mg 12%
Polyunsaturated fat 1.88g 0.268g 11%
Fats 8.05g 1.4g 10%
Choline 47.8mg 9%
Manganese 0.209mg 9%
Calcium 95mg 180mg 9%
Vitamin K 8.7µg 7%
Magnesium 32mg 60mg 7%
Monounsaturated fat 2.949g 0.162g 7%
Carbs 19.87g 1.64g 6%
Sodium 630mg 744mg 5%
Vitamin C 4.4mg 8.5mg 5%
Fiber 1.2g 0g 5%
Vitamin E 0.61mg 4%
Calories 220kcal 158kcal 3%
Vitamin B6 0.296mg 0.27mg 2%
Folate 31µg 24µg 2%
Vitamin B5 0.826mg 0.9mg 1%
Vitamin D 0.1µg 1%
Vitamin D 5IU 1%
Net carbs 18.67g 1.64g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.004g 0.078g N/A
Omega-3 - DHA 0.007g 0.132g N/A
Omega-3 - DPA 0.004g 0.012g N/A

Which food is preferable for your diet?

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

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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
104%
Squid
Minerals Daily Need Coverage Score
50%
Club sandwich
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 4.68g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 2.873g)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Club sandwich
Club sandwich is lower in Cholesterol (difference - 178mg)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 114mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.