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  6. Cornmeal vs. Club sandwich

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.

Infographic

Cornmeal vs Club sandwich 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% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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%
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%
~equal in Magnesium ~32mg

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 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
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
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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
39% 37% 24%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Club sandwich
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 Cornmeal Club sandwich 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Club sandwich
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
42%
Cornmeal
37%
Club sandwich
Minerals Daily Need Coverage Score
37%
Cornmeal
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 623mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 2.889g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 68)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $1.4)
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.