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  6. Club sandwich vs. Tofu

Club sandwich vs. Tofu — In-Depth Nutrition Comparison

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How are club sandwich and tofu different?

  • Club sandwich is richer in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B5, while tofu is higher in iron and calcium.
  • Tofu covers your daily need for iron, 50% more than club sandwich.
  • Tofu is lower in cholesterol.

Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Tofu, raw, regular, prepared with calcium sulfate types were used 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +86.8%
Contains more ZincZinc +67.5%
Contains more PhosphorusPhosphorus +121.6%
Contains more SeleniumSelenium +178.7%
Contains more CalciumCalcium +268.4%
Contains more IronIron +291.2%
Contains more CopperCopper +116.9%
Contains less SodiumSodium -98.9%
~equal in Magnesium ~30mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +4300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +112.3%
Contains more Vitamin B2Vitamin B2 +257.7%
Contains more Vitamin B3Vitamin B3 +2759%
Contains more Vitamin B5Vitamin B5 +1114.7%
Contains more Vitamin B6Vitamin B6 +529.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +262.5%
Contains more FolateFolate +106.7%
Contains more CholineCholine +66%

All nutrients comparison - raw data values

Nutrient Club sandwich Tofu DV% diff.
Iron 1.37mg 5.36mg 50%
Vitamin B3 5.575mg 0.195mg 34%
Selenium 24.8µg 8.9µg 29%
Sodium 630mg 7mg 27%
Calcium 95mg 350mg 26%
Manganese 0.605mg 26%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.296mg 0.047mg 19%
Protein 17.19g 8.08g 18%
Phosphorus 215mg 97mg 17%
Vitamin B5 0.826mg 0.068mg 15%
Cholesterol 46mg 0mg 15%
Copper 0.089mg 0.193mg 12%
Saturated fat 3.109g 0.691g 11%
Vitamin B2 0.186mg 0.052mg 10%
Vitamin B1 0.172mg 0.081mg 8%
Calories 220kcal 76kcal 7%
Carbs 19.87g 1.87g 6%
Zinc 1.34mg 0.8mg 5%
Vitamin C 4.4mg 0.1mg 5%
Polyunsaturated fat 1.88g 2.699g 5%
Monounsaturated fat 2.949g 1.056g 5%
Fats 8.05g 4.78g 5%
Vitamin K 8.7µg 2.4µg 5%
Vitamin E 0.61mg 0.01mg 4%
Fiber 1.2g 0.3g 4%
Vitamin A 35µg 4%
Folate 31µg 15µg 4%
Choline 47.8mg 28.8mg 3%
Potassium 226mg 121mg 3%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 18.67g 1.57g N/A
Magnesium 32mg 30mg 0%
Sugar 4.68g 0.62g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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

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
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +112.7%
Contains more FatsFats +68.4%
Contains more CarbsCarbs +962.6%
Contains more OtherOther +229.2%
Contains more WaterWater +61%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +179.3%
Contains less Sat. FatSaturated fat -77.8%
Contains more Poly. FatPolyunsaturated fat +43.6%

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/172476/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.