Club sandwich vs. Yogurt parfait — In-Depth Nutrition Comparison
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The main differences between Club sandwich and Yogurt parfait
- Club sandwich has more Selenium, Vitamin B3, Phosphorus, Iron, and Vitamin B1, however, Yogurt parfait has more Vitamin B12, and Vitamin C.
- Daily need coverage for Selenium from Club sandwich is 38% higher.
- Yogurt parfait has 15 times less Cholesterol than Club sandwich. Club sandwich has 46mg of Cholesterol, while Yogurt parfait has 3mg.
Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Yogurt parfait, lowfat, with fruit and granola.
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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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Iron
+179.6%
Contains
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Magnesium
+88.2%
Contains
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Phosphorus
+131.2%
Contains
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Potassium
+19.6%
Contains
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Zinc
+50.6%
Contains
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Copper
+64.8%
Contains
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Selenium
+535.9%
Contains
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Calcium
+10.5%
Contains
less
Sodium
-92.2%
Contains
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Iron
+179.6%
Contains
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Magnesium
+88.2%
Contains
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Phosphorus
+131.2%
Contains
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Potassium
+19.6%
Contains
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Zinc
+50.6%
Contains
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Copper
+64.8%
Contains
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Selenium
+535.9%
Contains
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Calcium
+10.5%
Contains
less
Sodium
-92.2%
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
+212.2%
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Vitamin E
+144%
Contains
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Vitamin B1
+145.7%
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Vitamin B3
+680.8%
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Vitamin B6
+27%
Contains
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Vitamin K
+411.8%
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Vitamin C
+225%
Contains
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Folate
+64.5%
Contains
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Vitamin B12
+87.2%
Equal in Vitamin D - 0.1
Equal in Vitamin B2 - 0.173
Contains
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Vitamin A
+212.2%
Contains
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Vitamin E
+144%
Contains
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Vitamin B1
+145.7%
Contains
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Vitamin B3
+680.8%
Contains
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Vitamin B6
+27%
Contains
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Vitamin K
+411.8%
Contains
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Vitamin C
+225%
Contains
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Folate
+64.5%
Contains
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Vitamin B12
+87.2%
Equal in Vitamin D - 0.1
Equal in Vitamin B2 - 0.173
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+411.6%
Contains
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Fats
+697%
Contains
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Carbs
+25.3%
Contains
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Other
+200%
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Water
+50.4%
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Protein:
3.36 g
Fats:
1.01 g
Carbs:
15.86 g
Water:
78.98 g
Other:
0.79 g
Contains
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Protein
+411.6%
Contains
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Fats
+697%
Contains
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Carbs
+25.3%
Contains
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Other
+200%
Contains
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Water
+50.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+860.6%
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Polyunsaturated fat
+1441%
Contains
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Saturated Fat
-83.1%
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Saturated Fat:
0.525 g
Monounsaturated Fat:
0.307 g
Polyunsaturated fat:
0.122 g
Contains
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Monounsaturated Fat
+860.6%
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Polyunsaturated fat
+1441%
Contains
less
Saturated Fat
-83.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Cholesterol | |||
Lower in Saturated Fat | |||
Lower in Sugar | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Glycemic Index | Equal | ||
Lower in price | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 18.67g | 14.76g | |
Protein | 17.19g | 3.36g | |
Fats | 8.05g | 1.01g | |
Carbs | 19.87g | 15.86g | |
Calories | 220kcal | 84kcal | |
Sugar | 4.68g | 11.68g | |
Fiber | 1.2g | 1.1g | |
Calcium | 95mg | 105mg | |
Iron | 1.37mg | 0.49mg | |
Magnesium | 32mg | 17mg | |
Phosphorus | 215mg | 93mg | |
Potassium | 226mg | 189mg | |
Sodium | 630mg | 49mg | |
Zinc | 1.34mg | 0.89mg | |
Copper | 0.089mg | 0.054mg | |
Selenium | 24.8µg | 3.9µg | |
Vitamin A | 359IU | 115IU | |
Vitamin A RAE | 35µg | 30µg | |
Vitamin E | 0.61mg | 0.25mg | |
Vitamin D | 5IU | 4IU | |
Vitamin D | 0.1µg | 0.1µg | |
Vitamin C | 4.4mg | 14.3mg | |
Vitamin B1 | 0.172mg | 0.07mg | |
Vitamin B2 | 0.186mg | 0.173mg | |
Vitamin B3 | 5.575mg | 0.714mg | |
Vitamin B5 | 0.826mg | ||
Vitamin B6 | 0.296mg | 0.233mg | |
Folate | 31µg | 51µg | |
Vitamin B12 | 0.47µg | 0.88µg | |
Vitamin K | 8.7µg | 1.7µg | |
Cholesterol | 46mg | 3mg | |
Trans Fat | 0.071g | 0g | |
Saturated Fat | 3.109g | 0.525g | |
Omega-3 - DHA | 0.007g | 0g | |
Omega-3 - EPA | 0.004g | 0g | |
Omega-3 - DPA | 0.004g | 0g | |
Monounsaturated Fat | 2.949g | 0.307g | |
Polyunsaturated fat | 1.88g | 0.122g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet | Equal |
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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%
28%
Minerals Daily Need Coverage Score
50%
19%
Comparison summary
Which food contains less Sodium?
Yogurt parfait contains less Sodium (difference - 581mg)
Which food is lower in Cholesterol?
Yogurt parfait is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Yogurt parfait is lower in Saturated Fat (difference - 2.584g)
Which food is lower in Sugar?
Club sandwich is lower in Sugar (difference - 7g)
Which food is richer in minerals?
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)