Egg vs. Club sandwich — In-Depth Nutrition Comparison
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Significant differences between eggs and club sandwich
- Eggs have more copper, choline, vitamin B12, vitamin B2, vitamin D, and vitamin B5; however, club sandwich is richer in vitamin B3 and vitamin B6.
- Eggs cover your daily copper needs 212% more than club sandwich.
- Club sandwich has 17 times less vitamin D than eggs. Eggs have 87IU of vitamin D, while club sandwich has 5IU.
- Club sandwich contains less cholesterol.
Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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.
| Contains more CopperCopper | +2147.2% |
| Contains less SodiumSodium | -80.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +24.2% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +90% |
| Contains more PotassiumPotassium | +79.4% |
| Contains more IronIron | +15.1% |
| Contains more ZincZinc | +27.6% |
| Contains more PhosphorusPhosphorus | +25% |
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 AVitamin A | +325.7% |
| Contains more Vitamin EVitamin E | +68.9% |
| Contains more Vitamin DVitamin D | +2100% |
| Contains more Vitamin B2Vitamin B2 | +175.8% |
| Contains more Vitamin B5Vitamin B5 | +69.2% |
| Contains more Vitamin B12Vitamin B12 | +136.2% |
| Contains more FolateFolate | +41.9% |
| Contains more CholineCholine | +514.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160.6% |
| Contains more Vitamin B3Vitamin B3 | +8610.9% |
| Contains more Vitamin B6Vitamin B6 | +144.6% |
| Contains more Vitamin KVitamin K | +2800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.089mg | 212% |
| Cholesterol | 373mg | 46mg | 109% |
| Choline | 293.8mg | 47.8mg | 45% |
| Vitamin B3 | 0.064mg | 5.575mg | 34% |
| Vitamin B12 | 1.11µg | 0.47µg | 27% |
| Vitamin B2 | 0.513mg | 0.186mg | 25% |
| Sodium | 124mg | 630mg | 22% |
| Vitamin B6 | 0.121mg | 0.296mg | 13% |
| Vitamin A | 149µg | 35µg | 13% |
| Selenium | 30.8µg | 24.8µg | 11% |
| Vitamin D | 2.2µg | 0.1µg | 11% |
| Vitamin B5 | 1.398mg | 0.826mg | 11% |
| Vitamin D | 87IU | 5IU | 10% |
| Protein | 12.58g | 17.19g | 9% |
| Vitamin B1 | 0.066mg | 0.172mg | 9% |
| Vitamin K | 0.3µg | 8.7µg | 7% |
| Carbs | 1.12g | 19.87g | 6% |
| Phosphorus | 172mg | 215mg | 6% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Calcium | 50mg | 95mg | 5% |
| Magnesium | 10mg | 32mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Fats | 10.61g | 8.05g | 4% |
| Folate | 44µg | 31µg | 3% |
| Polyunsaturated fat | 1.414g | 1.88g | 3% |
| Monounsaturated fat | 4.077g | 2.949g | 3% |
| Calories | 155kcal | 220kcal | 3% |
| Vitamin E | 1.03mg | 0.61mg | 3% |
| Zinc | 1.05mg | 1.34mg | 3% |
| Potassium | 126mg | 226mg | 3% |
| Iron | 1.19mg | 1.37mg | 2% |
| Manganese | 0.026mg | 1% | |
| Saturated fat | 3.267g | 3.109g | 1% |
| Net carbs | 1.12g | 18.67g | N/A |
| Sugar | 1.12g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.153mg | 0% | |
| Threonine | 0.604mg | 0% | |
| Isoleucine | 0.686mg | 0% | |
| Leucine | 1.075mg | 0% | |
| Lysine | 0.904mg | 0% | |
| Methionine | 0.392mg | 0% | |
| Phenylalanine | 0.668mg | 0% | |
| Valine | 0.767mg | 0% | |
| Histidine | 0.298mg | 0% | |
| Omega-3 - EPA | 0.005g | 0.004g | N/A |
| Omega-3 - DHA | 0.038g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +31.8% |
| Contains more WaterWater | +42.1% |
| Contains more ProteinProtein | +36.6% |
| Contains more CarbsCarbs | +1674.1% |
| Contains more OtherOther | +121.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains more Mono. FatMonounsaturated fat | +38.3% |
| Contains more Poly. FatPolyunsaturated fat | +33% |
~equal in
Saturated fat
~3.109g
