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  6. Club sandwich vs. Walnut

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

Club sandwich vs Walnut 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%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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%
~equal in Calcium ~98mg

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%
Walnut
Walnut
4
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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%

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
Walnut
Walnut
1
15% 65% 14% 4% 2%
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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Walnut
Walnut
2
10% 14% 76%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Walnut
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Club sandwich Walnut 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
37%
Club sandwich
32%
Walnut
Minerals Daily Need Coverage Score
50%
Club sandwich
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.07g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 628mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 3.017g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $5)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.