Cornmeal vs. Club sandwich — In-Depth Nutrition Comparison
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Summary of differences between cornmeal and club sandwich
- Cornmeal has more folate, iron, vitamin B1, and vitamin B2, while club sandwich has more selenium, vitamin B1,2 and phosphorus.
- Cornmeal covers your daily need for folate, 45% more than club sandwich.
- Cornmeal contains 3 times more vitamin B1 than club sandwich. While cornmeal contains 0.551mg of vitamin B1, club sandwich contains only 0.172mg.
- The amount of saturated fat in cornmeal is lower.
These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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 more IronIron | +218.2% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +3066.7% |
| Contains more PotassiumPotassium | +59.2% |
| Contains more CopperCopper | +17.1% |
| Contains more ZincZinc | +103% |
| Contains more PhosphorusPhosphorus | +117.2% |
| Contains more SeleniumSelenium | +136.2% |
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 more Vitamin B1Vitamin B1 | +220.3% |
| Contains more Vitamin B2Vitamin B2 | +105.4% |
| Contains more FolateFolate | +574.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +218.2% |
| Contains more Vitamin EVitamin E | +408.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +12.2% |
| Contains more Vitamin B5Vitamin B5 | +244.2% |
| Contains more Vitamin B6Vitamin B6 | +62.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +455.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 209µg | 31µg | 45% |
| Iron | 4.36mg | 1.37mg | 37% |
| Vitamin B1 | 0.551mg | 0.172mg | 32% |
| Starch | 73.3g | 30% | |
| Sodium | 7mg | 630mg | 27% |
| Selenium | 10.5µg | 24.8µg | 26% |
| Carbs | 79.45g | 19.87g | 20% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Protein | 7.11g | 17.19g | 20% |
| Phosphorus | 99mg | 215mg | 17% |
| Vitamin B2 | 0.382mg | 0.186mg | 15% |
| Cholesterol | 0mg | 46mg | 15% |
| Saturated fat | 0.22g | 3.109g | 13% |
| Vitamin B5 | 0.24mg | 0.826mg | 12% |
| Fiber | 3.9g | 1.2g | 11% |
| Fats | 1.75g | 8.05g | 10% |
| Vitamin B6 | 0.182mg | 0.296mg | 9% |
| Calcium | 3mg | 95mg | 9% |
| Manganese | 0.174mg | 8% | |
| Calories | 370kcal | 220kcal | 8% |
| Vitamin K | 0µg | 8.7µg | 7% |
| Polyunsaturated fat | 0.828g | 1.88g | 7% |
| Choline | 8.6mg | 47.8mg | 7% |
| Monounsaturated fat | 0.39g | 2.949g | 6% |
| Zinc | 0.66mg | 1.34mg | 6% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin B3 | 4.968mg | 5.575mg | 4% |
| Vitamin E | 0.12mg | 0.61mg | 3% |
| Vitamin A | 11µg | 35µg | 3% |
| Potassium | 142mg | 226mg | 2% |
| Vitamin D | 0IU | 5IU | 1% |
| Copper | 0.076mg | 0.089mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 75.55g | 18.67g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 1.61g | 4.68g | N/A |
| Trans fat | 0g | 0.071g | N/A |
| Tryptophan | 0.038mg | 0% | |
| Threonine | 0.172mg | 0% | |
| Isoleucine | 0.242mg | 0% | |
| Leucine | 1.006mg | 0% | |
| Lysine | 0.105mg | 0% | |
| Methionine | 0.162mg | 0% | |
| Phenylalanine | 0.366mg | 0% | |
| Valine | 0.337mg | 0% | |
| Histidine | 0.172mg | 0% | |
| Fructose | 0.17g | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more CarbsCarbs | +299.8% |
| Contains more ProteinProtein | +141.8% |
| Contains more FatsFats | +360% |
| Contains more WaterWater | +369.8% |
| Contains more OtherOther | +364.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +656.2% |
| Contains more Poly. FatPolyunsaturated fat | +127.1% |
