Club sandwich vs. Tempeh — In-Depth Nutrition Comparison
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A recap on differences between club sandwich and tempeh
- Club sandwich has more selenium, vitamin B3, vitamin B12, and vitamin B5; however, tempeh is higher in copper, iron, vitamin B2, and magnesium.
- Tempeh covers your daily copper needs 52% more than club sandwich.
- Tempeh has less cholesterol.
Food varieties used in this article are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Tempeh.
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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.
| Contains more ZincZinc | +17.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more CalciumCalcium | +16.8% |
| Contains more PotassiumPotassium | +82.3% |
| Contains more IronIron | +97.1% |
| Contains more CopperCopper | +529.2% |
| Contains more PhosphorusPhosphorus | +23.7% |
| Contains less SodiumSodium | -98.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +120.5% |
| Contains more Vitamin B3Vitamin B3 | +111.2% |
| Contains more Vitamin B5Vitamin B5 | +197.1% |
| Contains more Vitamin B6Vitamin B6 | +37.7% |
| Contains more Vitamin B12Vitamin B12 | +487.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +29.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +92.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.3mg | 57% | |
| Copper | 0.089mg | 0.56mg | 52% |
| Selenium | 24.8µg | 0µg | 45% |
| Sodium | 630mg | 9mg | 27% |
| Vitamin B3 | 5.575mg | 2.64mg | 18% |
| Iron | 1.37mg | 2.7mg | 17% |
| Vitamin B12 | 0.47µg | 0.08µg | 16% |
| Polyunsaturated fat | 1.88g | 4.3g | 16% |
| Cholesterol | 46mg | 0mg | 15% |
| Vitamin B2 | 0.186mg | 0.358mg | 13% |
| Magnesium | 32mg | 81mg | 12% |
| Vitamin B5 | 0.826mg | 0.278mg | 11% |
| Choline | 47.8mg | 9% | |
| Vitamin B1 | 0.172mg | 0.078mg | 8% |
| Phosphorus | 215mg | 266mg | 7% |
| Vitamin K | 8.7µg | 7% | |
| Protein | 17.19g | 20.29g | 6% |
| Vitamin B6 | 0.296mg | 0.215mg | 6% |
| Fiber | 1.2g | 5% | |
| Potassium | 226mg | 412mg | 5% |
| Vitamin C | 4.4mg | 0mg | 5% |
| Vitamin A | 35µg | 0µg | 4% |
| Vitamin E | 0.61mg | 4% | |
| Carbs | 19.87g | 7.64g | 4% |
| Fats | 8.05g | 10.8g | 4% |
| Saturated fat | 3.109g | 2.539g | 3% |
| Folate | 31µg | 24µg | 2% |
| Calcium | 95mg | 111mg | 2% |
| Zinc | 1.34mg | 1.14mg | 2% |
| Monounsaturated fat | 2.949g | 3.205g | 1% |
| Calories | 220kcal | 192kcal | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 7.64g | N/A |
| Sugar | 4.68g | N/A | |
| Trans fat | 0.071g | 0g | N/A |
| Tryptophan | 0.194mg | 0% | |
| Threonine | 0.796mg | 0% | |
| Isoleucine | 0.88mg | 0% | |
| Leucine | 1.43mg | 0% | |
| Lysine | 0.908mg | 0% | |
| Methionine | 0.175mg | 0% | |
| Phenylalanine | 0.893mg | 0% | |
| Valine | 0.92mg | 0% | |
| Histidine | 0.466mg | 0% | |
| Omega-3 - EPA | 0.004g | N/A | |
| Omega-3 - DHA | 0.007g | N/A | |
| Omega-3 - DPA | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more CarbsCarbs | +160.1% |
| Contains more OtherOther | +46.3% |
| Contains more ProteinProtein | +18% |
| Contains more FatsFats | +34.2% |
| Contains more WaterWater | +13.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated fat | -18.3% |
| Contains more Poly. FatPolyunsaturated fat | +128.7% |
~equal in
Monounsaturated fat
~3.205g
