Club sandwich vs. Walnut — In-Depth Nutrition Comparison
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What are the main differences between club sandwich and walnut?
- Club sandwich is richer in selenium, vitamin B3, and vitamin B12, yet walnut is richer in copper, magnesium, fiber, iron, phosphorus, and vitamin B6.
- Walnut's daily need coverage for copper is 166% higher.
- Walnut contains less sodium.
We used Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Nuts, walnuts, english types in this comparison.
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.
| Contains more SeleniumSelenium | +406.1% |
| Contains more MagnesiumMagnesium | +393.8% |
| Contains more PotassiumPotassium | +95.1% |
| Contains more IronIron | +112.4% |
| Contains more CopperCopper | +1682% |
| Contains more ZincZinc | +130.6% |
| Contains more PhosphorusPhosphorus | +60.9% |
| Contains less SodiumSodium | -99.7% |
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 | +238.5% |
| Contains more Vitamin AVitamin A | +3400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +24% |
| Contains more Vitamin B3Vitamin B3 | +395.6% |
| Contains more Vitamin B5Vitamin B5 | +44.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +222.2% |
| Contains more CholineCholine | +21.9% |
| Contains more Vitamin EVitamin E | +14.8% |
| Contains more Vitamin B1Vitamin B1 | +98.3% |
| Contains more Vitamin B6Vitamin B6 | +81.4% |
| Contains more FolateFolate | +216.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.88g | 47.174g | 302% |
| Copper | 0.089mg | 1.586mg | 166% |
| Manganese | 3.414mg | 148% | |
| Fats | 8.05g | 65.21g | 88% |
| Selenium | 24.8µg | 4.9µg | 36% |
| Magnesium | 32mg | 158mg | 30% |
| Vitamin B3 | 5.575mg | 1.125mg | 28% |
| Sodium | 630mg | 2mg | 27% |
| Calories | 220kcal | 654kcal | 22% |
| Fiber | 1.2g | 6.7g | 22% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Iron | 1.37mg | 2.91mg | 19% |
| Vitamin B6 | 0.296mg | 0.537mg | 19% |
| Phosphorus | 215mg | 346mg | 19% |
| Folate | 31µg | 98µg | 17% |
| Zinc | 1.34mg | 3.09mg | 16% |
| Cholesterol | 46mg | 0mg | 15% |
| Monounsaturated fat | 2.949g | 8.933g | 15% |
| Saturated fat | 3.109g | 6.126g | 14% |
| Vitamin B1 | 0.172mg | 0.341mg | 14% |
| Potassium | 226mg | 441mg | 6% |
| Vitamin K | 8.7µg | 2.7µg | 5% |
| Vitamin B5 | 0.826mg | 0.57mg | 5% |
| Protein | 17.19g | 15.23g | 4% |
| Vitamin A | 35µg | 1µg | 4% |
| Vitamin B2 | 0.186mg | 0.15mg | 3% |
| Vitamin C | 4.4mg | 1.3mg | 3% |
| Carbs | 19.87g | 13.71g | 2% |
| Choline | 47.8mg | 39.2mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin E | 0.61mg | 0.7mg | 1% |
| Vitamin D | 5IU | 0IU | 1% |
| Net carbs | 18.67g | 7.01g | N/A |
| Calcium | 95mg | 98mg | 0% |
| Sugar | 4.68g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 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
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more ProteinProtein | +12.9% |
| Contains more CarbsCarbs | +44.9% |
| Contains more WaterWater | +1190.4% |
| Contains more OtherOther | +33.1% |
| Contains more FatsFats | +710.1% |
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
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -49.2% |
| Contains more Mono. FatMonounsaturated fat | +202.9% |
| Contains more Poly. FatPolyunsaturated fat | +2409.3% |
