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  6. Club sandwich vs. Whey

Club sandwich vs. Whey — In-Depth Nutrition Comparison

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A recap on differences between club sandwich and whey

  • Whey has less selenium, vitamin B3, phosphorus, vitamin B6, iron, vitamin B1, and zinc.
  • Club sandwich covers your daily selenium needs 42% more than whey.
  • Whey contains 75 times less vitamin B3 than club sandwich. Club sandwich contains 5.575mg of vitamin B3, while whey contains 0.074mg.
  • Whey has less cholesterol.

Food varieties used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Whey, sweet, fluid.

Infographic

Club sandwich vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +102.1%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +2183.3%
Contains more CopperCopper +2125%
Contains more ZincZinc +930.8%
Contains more PhosphorusPhosphorus +367.4%
Contains more SeleniumSelenium +1205.3%
Contains less SodiumSodium -91.4%

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%
Whey
Whey
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% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +4300%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +377.8%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin B3Vitamin B3 +7433.8%
Contains more Vitamin B5Vitamin B5 +115.7%
Contains more Vitamin B6Vitamin B6 +854.8%
Contains more Vitamin B12Vitamin B12 +67.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3000%
Contains more CholineCholine +198.8%

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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1922.4%
Contains more FatsFats +2136.1%
Contains more CarbsCarbs +286.6%
Contains more OtherOther +347.2%
Contains more WaterWater +77.3%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +2849%
Contains more Poly. FatPolyunsaturated fat +16990.9%
Contains less Sat. FatSaturated fat -92.6%

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 Whey
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Club sandwich Whey DV% diff.
Selenium 24.8µg 1.9µg 42%
Vitamin B3 5.575mg 0.074mg 34%
Protein 17.19g 0.85g 33%
Sodium 630mg 54mg 25%
Phosphorus 215mg 46mg 24%
Vitamin B6 0.296mg 0.031mg 20%
Iron 1.37mg 0.06mg 16%
Cholesterol 46mg 2mg 15%
Saturated fat 3.109g 0.23g 13%
Fats 8.05g 0.36g 12%
Polyunsaturated fat 1.88g 0.011g 12%
Zinc 1.34mg 0.13mg 11%
Vitamin B1 0.172mg 0.036mg 11%
Calories 220kcal 27kcal 10%
Vitamin B5 0.826mg 0.383mg 9%
Copper 0.089mg 0.004mg 9%
Folate 31µg 1µg 8%
Vitamin B12 0.47µg 0.28µg 8%
Vitamin K 8.7µg 0µg 7%
Monounsaturated fat 2.949g 0.1g 7%
Choline 47.8mg 16mg 6%
Magnesium 32mg 8mg 6%
Fiber 1.2g 0g 5%
Calcium 95mg 47mg 5%
Carbs 19.87g 5.14g 5%
Vitamin C 4.4mg 0.1mg 5%
Vitamin A 35µg 3µg 4%
Vitamin E 0.61mg 0mg 4%
Vitamin B2 0.186mg 0.158mg 2%
Potassium 226mg 161mg 2%
Vitamin D 0.1µg 1%
Vitamin D 5IU 1%
Net carbs 18.67g 5.14g N/A
Sugar 4.68g 5.14g N/A
Manganese 0.001mg 0%
Trans fat 0.071g N/A
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 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 Whey
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
9%
Whey
Minerals Daily Need Coverage Score
50%
Club sandwich
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 44mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 576mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 2.879g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 43)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $3.6)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.