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  6. Club sandwich vs. Tamale

Club sandwich vs. Tamale — In-Depth Nutrition Comparison

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How are club sandwich and tamale different?

  • Club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B5, vitamin B6, vitamin B1, and vitamin B2, while tamale is higher in fiber.
  • Club sandwich covers your daily need for selenium, 34% more than tamale.
  • Club sandwich contains 4 times more vitamin B5 than tamale. Club sandwich contains 0.826mg of vitamin B5, while tamale contains 0.205mg.
  • Tamale is lower in cholesterol.

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Tamales (Navajo) types were used in this article.

Infographic

Club sandwich vs Tamale 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%
Tamale
Tamale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +227.6%
Contains more PotassiumPotassium +72.5%
Contains more IronIron +12.3%
Contains more CopperCopper +41.3%
Contains more PhosphorusPhosphorus +117.2%
Contains more SeleniumSelenium +313.3%
Contains more ZincZinc +10.4%
Contains less SodiumSodium -32.2%

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%
Tamale
Tamale
1
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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin CVitamin C +158.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B2Vitamin B2 +132.5%
Contains more Vitamin B3Vitamin B3 +250.6%
Contains more Vitamin B5Vitamin B5 +302.9%
Contains more Vitamin B6Vitamin B6 +107%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +106.7%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +14.9%

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
Tamale
Tamale
1
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more ProteinProtein +173.7%
Contains more FatsFats +31.5%
Contains more OtherOther +71.7%
Contains more WaterWater +29.7%
~equal in Carbs ~18.12g

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
Tamale
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
Contains more Poly. FatPolyunsaturated fat +173.3%
Contains less Sat. FatSaturated fat -22.9%
~equal in Monounsaturated fat ~2.739g

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 Tamale
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 Tamale DV% diff.
Selenium 24.8µg 6µg 34%
Vitamin B3 5.575mg 1.59mg 25%
Protein 17.19g 6.28g 22%
Phosphorus 215mg 99mg 17%
Vitamin B6 0.296mg 0.143mg 12%
Vitamin B5 0.826mg 0.205mg 12%
Cholesterol 46mg 17mg 10%
Vitamin B1 0.172mg 0.05mg 10%
Choline 47.8mg 9%
Sodium 630mg 427mg 9%
Manganese 0.174mg 8%
Fiber 1.2g 3.1g 8%
Polyunsaturated fat 1.88g 0.688g 8%
Vitamin B2 0.186mg 0.08mg 8%
Vitamin K 8.7µg 7%
Calcium 95mg 29mg 7%
Starch 12.27g 5%
Folate 31µg 15µg 4%
Vitamin A 35µg 0µg 4%
Vitamin E 0.61mg 0mg 4%
Vitamin B12 0.47µg 0.54µg 3%
Saturated fat 3.109g 2.396g 3%
Calories 220kcal 153kcal 3%
Copper 0.089mg 0.063mg 3%
Potassium 226mg 131mg 3%
Vitamin C 4.4mg 1.7mg 3%
Fats 8.05g 6.12g 3%
Iron 1.37mg 1.22mg 2%
Magnesium 32mg 22mg 2%
Vitamin D 0.1µg 1%
Zinc 1.34mg 1.48mg 1%
Vitamin D 5IU 1%
Carbs 19.87g 18.12g 1%
Monounsaturated fat 2.949g 2.739g 1%
Net carbs 18.67g 15.02g N/A
Sugar 4.68g 0.99g N/A
Trans fat 0.071g N/A
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - ALA 0.029g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Tamale
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
15%
Tamale
Minerals Daily Need Coverage Score
50%
Club sandwich
30%
Tamale

Comparison summary

Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 203mg)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 0.713g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 82)
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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.