Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Club sandwich
  5. Compare
  6. Club sandwich vs. Tofu

Club sandwich vs. Tofu — In-Depth Nutrition Comparison

Compare

What are the differences between club sandwich and tofu?

  • Club sandwich is higher in vitamin B3, vitamin B12, vitamin B6, vitamin B5, and selenium, yet tofu is higher in calcium, copper, and iron.
  • Tofu's daily need coverage for calcium is 59% more.
  • The amount of cholesterol in tofu is lower.

We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Club sandwich vs Tofu 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%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PhosphorusPhosphorus +13.2%
Contains more SeleniumSelenium +42.5%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +618.9%
Contains more IronIron +94.2%
Contains more CopperCopper +324.7%
Contains more ZincZinc +17.2%
Contains less SodiumSodium -97.8%
~equal in Potassium ~237mg

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%
Tofu
Tofu
0
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +1363.3%
Contains more Vitamin B5Vitamin B5 +521.1%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin B1 ~0.158mg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Club sandwich Tofu DV% diff.
Calcium 95mg 683mg 59%
Manganese 1.181mg 51%
Vitamin B3 5.575mg 0.381mg 32%
Copper 0.089mg 0.378mg 32%
Sodium 630mg 14mg 27%
Polyunsaturated fat 1.88g 4.921g 20%
Vitamin B12 0.47µg 0µg 20%
Iron 1.37mg 2.66mg 16%
Vitamin B6 0.296mg 0.092mg 16%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.826mg 0.133mg 14%
Selenium 24.8µg 17.4µg 13%
Choline 47.8mg 9%
Saturated fat 3.109g 1.261g 8%
Vitamin K 8.7µg 7%
Magnesium 32mg 58mg 6%
Carbs 19.87g 2.78g 6%
Vitamin B2 0.186mg 0.102mg 6%
Vitamin C 4.4mg 0.2mg 5%
Calories 220kcal 144kcal 4%
Vitamin A 35µg 4%
Vitamin E 0.61mg 4%
Phosphorus 215mg 190mg 4%
Fiber 1.2g 2.3g 4%
Monounsaturated fat 2.949g 1.925g 3%
Zinc 1.34mg 1.57mg 2%
Folate 31µg 29µg 1%
Fats 8.05g 8.72g 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Vitamin B1 0.172mg 0.158mg 1%
Protein 17.19g 17.27g 0%
Net carbs 18.67g 0.48g N/A
Potassium 226mg 237mg 0%
Sugar 4.68g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 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
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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +614.7%
Contains more OtherOther +69.3%
Contains more WaterWater +33%
~equal in Protein ~17.27g
~equal in Fats ~8.72g

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +53.2%
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +161.8%

People also compare

Club sandwich
Club sandwich vs Ravioli
Ravioli
Club sandwich
Club sandwich vs Lasagne
Lasagne
Club sandwich
Club sandwich vs Fettuccine
Fettuccine
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.