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Club sandwich vs. Yam — In-Depth Nutrition Comparison

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Important differences between club sandwich and yam

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B2; however, yam is richer in potassium and vitamin C.
  • Club sandwich's daily need coverage for selenium is 44% more.
  • Yam contains less cholesterol.

The food varieties used in the comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Yam, raw.

Infographic

Club sandwich vs Yam 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.
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%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +458.8%
Contains more IronIron +153.7%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +290.9%
Contains more SeleniumSelenium +3442.9%
Contains more PotassiumPotassium +261.1%
Contains more CopperCopper +100%
Contains less SodiumSodium -98.6%

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%
Yam
Yam
1
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +74.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.6%
Contains more Vitamin B2Vitamin B2 +481.3%
Contains more Vitamin B3Vitamin B3 +910%
Contains more Vitamin B5Vitamin B5 +163.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +278.3%
Contains more FolateFolate +34.8%
Contains more CholineCholine +189.7%
Contains more Vitamin CVitamin C +288.6%
~equal in Vitamin B6 ~0.293mg

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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1023.5%
Contains more FatsFats +4635.3%
Contains more OtherOther +189%
Contains more CarbsCarbs +40.3%
Contains more WaterWater +32.5%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +49050%
Contains more Poly. FatPolyunsaturated fat +2373.7%
Contains less Sat. FatSaturated fat -98.8%

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 Yam
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Yam DV% diff.
Selenium 24.8µg 0.7µg 44%
Vitamin B3 5.575mg 0.552mg 31%
Protein 17.19g 1.53g 31%
Sodium 630mg 9mg 27%
Phosphorus 215mg 55mg 23%
Vitamin B12 0.47µg 0µg 20%
Manganese 0.397mg 17%
Potassium 226mg 816mg 17%
Cholesterol 46mg 0mg 15%
Vitamin C 4.4mg 17.1mg 14%
Saturated fat 3.109g 0.037g 14%
Fiber 1.2g 4.1g 12%
Vitamin B2 0.186mg 0.032mg 12%
Fats 8.05g 0.17g 12%
Polyunsaturated fat 1.88g 0.076g 12%
Copper 0.089mg 0.178mg 10%
Zinc 1.34mg 0.24mg 10%
Vitamin B5 0.826mg 0.314mg 10%
Iron 1.37mg 0.54mg 10%
Calcium 95mg 17mg 8%
Monounsaturated fat 2.949g 0.006g 7%
Choline 47.8mg 16.5mg 6%
Vitamin K 8.7µg 2.3µg 5%
Calories 220kcal 118kcal 5%
Vitamin B1 0.172mg 0.112mg 5%
Vitamin A 35µg 7µg 3%
Magnesium 32mg 21mg 3%
Carbs 19.87g 27.88g 3%
Vitamin E 0.61mg 0.35mg 2%
Folate 31µg 23µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 23.78g N/A
Sugar 4.68g 0.5g N/A
Vitamin B6 0.296mg 0.293mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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 Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Yam
Minerals Daily Need Coverage Score
50%
Club sandwich
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 621mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.072g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 51)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.2)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.