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
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Selenium
+406.1%
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Iron
+112.4%
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Magnesium
+393.8%
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Phosphorus
+60.9%
Contains
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Potassium
+95.1%
Contains
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Sodium
-99.7%
Contains
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Zinc
+130.6%
Contains
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Copper
+1682%
Equal in Calcium - 98
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Selenium
+406.1%
Contains
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Iron
+112.4%
Contains
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Magnesium
+393.8%
Contains
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Phosphorus
+60.9%
Contains
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Potassium
+95.1%
Contains
less
Sodium
-99.7%
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Zinc
+130.6%
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Copper
+1682%
Equal in Calcium - 98
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
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Vitamin A
+1695%
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Vitamin D
+∞%
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Vitamin C
+238.5%
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Vitamin B2
+24%
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Vitamin B3
+395.6%
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Vitamin B5
+44.9%
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Vitamin B12
+∞%
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Vitamin K
+222.2%
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Vitamin E
+14.8%
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Vitamin B1
+98.3%
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Vitamin B6
+81.4%
Contains
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Folate
+216.1%
Contains
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Vitamin A
+1695%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+238.5%
Contains
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Vitamin B2
+24%
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Vitamin B3
+395.6%
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Vitamin B5
+44.9%
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Vitamin B12
+∞%
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Vitamin K
+222.2%
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Vitamin E
+14.8%
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Vitamin B1
+98.3%
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Vitamin B6
+81.4%
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Folate
+216.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+12.9%
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Carbs
+44.9%
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Water
+1190.4%
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Other
+33.1%
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Fats
+710.1%
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
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Protein
+12.9%
Contains
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Carbs
+44.9%
Contains
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Water
+1190.4%
Contains
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Other
+33.1%
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Fats
+710.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-49.2%
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Monounsaturated Fat
+202.9%
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Polyunsaturated fat
+2409.3%
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Contains
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Saturated Fat
-49.2%
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Monounsaturated Fat
+202.9%
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Polyunsaturated fat
+2409.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.67g | 7.01g |
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| Protein | 17.19g | 15.23g |
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| Fats | 8.05g | 65.21g |
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| Carbs | 19.87g | 13.71g |
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| Calories | 220kcal | 654kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 4.68g | 2.61g |
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| Fiber | 1.2g | 6.7g |
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| Calcium | 95mg | 98mg |
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| Iron | 1.37mg | 2.91mg |
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| Magnesium | 32mg | 158mg |
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| Phosphorus | 215mg | 346mg |
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| Potassium | 226mg | 441mg |
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| Sodium | 630mg | 2mg |
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| Zinc | 1.34mg | 3.09mg |
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| Copper | 0.089mg | 1.586mg |
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| Manganese | 3.414mg |
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| Selenium | 24.8µg | 4.9µg |
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| Vitamin A | 359IU | 20IU |
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| Vitamin A RAE | 35µg | 1µg |
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| Vitamin E | 0.61mg | 0.7mg |
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| Vitamin D | 5IU | 0IU |
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| Vitamin D | 0.1µg | 0µg |
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| Vitamin C | 4.4mg | 1.3mg |
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| Vitamin B1 | 0.172mg | 0.341mg |
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| Vitamin B2 | 0.186mg | 0.15mg |
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| Vitamin B3 | 5.575mg | 1.125mg |
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| Vitamin B5 | 0.826mg | 0.57mg |
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| Vitamin B6 | 0.296mg | 0.537mg |
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| Folate | 31µg | 98µg |
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| Vitamin B12 | 0.47µg | 0µg |
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| Vitamin K | 8.7µg | 2.7µg |
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| Tryptophan | 0.17mg |
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| Threonine | 0.596mg |
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| Isoleucine | 0.625mg |
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| Leucine | 1.17mg |
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| Lysine | 0.424mg |
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| Methionine | 0.236mg |
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| Phenylalanine | 0.711mg |
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| Valine | 0.753mg |
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| Histidine | 0.391mg |
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| Cholesterol | 46mg | 0mg |
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| Trans Fat | 0.071g |
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| Saturated Fat | 3.109g | 6.126g |
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| Omega-3 - DHA | 0.007g | 0g |
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| Omega-3 - EPA | 0.004g | 0g |
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| Omega-3 - DPA | 0.004g | 0g |
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| Monounsaturated Fat | 2.949g | 8.933g |
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| Polyunsaturated fat | 1.88g | 47.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
39%
33%
Minerals Daily Need Coverage Score
50%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 2.07g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 628mg)
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 46mg)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Club sandwich is lower in Saturated Fat (difference - 3.017g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich is cheaper (difference - $5)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins