Falafel vs. Club sandwich — In-Depth Nutrition Comparison
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How are falafel and club sandwich different?
- Falafel is higher in iron, copper, folate, and magnesium; however, club sandwich is richer in selenium, vitamin B3, vitamin B12, and vitamin B6.
- Daily need coverage for selenium for club sandwich is 43% higher.
- Falafel contains 3 times more folate than club sandwich. While falafel contains 93µg of folate, club sandwich contains only 31µg.
- Falafel has less sodium.
Falafel, home-prepared and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.
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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 MagnesiumMagnesium | +156.3% |
| Contains more PotassiumPotassium | +158.8% |
| Contains more IronIron | +149.6% |
| Contains more CopperCopper | +189.9% |
| Contains more ZincZinc | +11.9% |
| Contains less SodiumSodium | -53.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +75.9% |
| Contains more PhosphorusPhosphorus | +12% |
| Contains more SeleniumSelenium | +2380% |
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 FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +175% |
| Contains more Vitamin AVitamin A | +3400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.8% |
| Contains more Vitamin B2Vitamin B2 | +12% |
| Contains more Vitamin B3Vitamin B3 | +434% |
| Contains more Vitamin B5Vitamin B5 | +182.9% |
| Contains more Vitamin B6Vitamin B6 | +136.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.31 g
Fats:
17.8 g
Carbs:
31.84 g
Water:
34.62 g
Other:
2.43 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +121.1% |
| Contains more CarbsCarbs | +60.2% |
| Contains more ProteinProtein | +29.2% |
| Contains more WaterWater | +51.7% |
~equal in
Other
~2.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.383 g
Monounsaturated fat:
Mono. Fat
10.171 g
Polyunsaturated fat:
Poly. Fat
4.16 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 | -23.4% |
| Contains more Mono. FatMonounsaturated fat | +244.9% |
| Contains more Poly. FatPolyunsaturated fat | +121.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 1µg | 24.8µg | 43% |
| Manganese | 0.691mg | 30% | |
| Vitamin B3 | 1.044mg | 5.575mg | 28% |
| Iron | 3.42mg | 1.37mg | 26% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Copper | 0.258mg | 0.089mg | 19% |
| Monounsaturated fat | 10.171g | 2.949g | 18% |
| Folate | 93µg | 31µg | 16% |
| Fats | 17.8g | 8.05g | 15% |
| Polyunsaturated fat | 4.16g | 1.88g | 15% |
| Cholesterol | 0mg | 46mg | 15% |
| Sodium | 294mg | 630mg | 15% |
| Vitamin B6 | 0.125mg | 0.296mg | 13% |
| Magnesium | 82mg | 32mg | 12% |
| Potassium | 585mg | 226mg | 11% |
| Vitamin B5 | 0.292mg | 0.826mg | 11% |
| Choline | 47.8mg | 9% | |
| Protein | 13.31g | 17.19g | 8% |
| Vitamin K | 8.7µg | 7% | |
| Calories | 333kcal | 220kcal | 6% |
| Fiber | 1.2g | 5% | |
| Vitamin A | 1µg | 35µg | 4% |
| Vitamin E | 0.61mg | 4% | |
| Calcium | 54mg | 95mg | 4% |
| Carbs | 31.84g | 19.87g | 4% |
| Saturated fat | 2.383g | 3.109g | 3% |
| Phosphorus | 192mg | 215mg | 3% |
| Vitamin C | 1.6mg | 4.4mg | 3% |
| Vitamin B2 | 0.166mg | 0.186mg | 2% |
| Vitamin B1 | 0.146mg | 0.172mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Zinc | 1.5mg | 1.34mg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 31.84g | 18.67g | N/A |
| Sugar | 4.68g | N/A | |
| Trans fat | 0g | 0.071g | N/A |
| Tryptophan | 0.134mg | 0% | |
| Threonine | 0.492mg | 0% | |
| Isoleucine | 0.567mg | 0% | |
| Leucine | 0.944mg | 0% | |
| Lysine | 0.856mg | 0% | |
| Methionine | 0.187mg | 0% | |
| Phenylalanine | 0.707mg | 0% | |
| Valine | 0.562mg | 0% | |
| Histidine | 0.364mg | 0% | |
| Omega-3 - EPA | 0.004g | N/A | |
| Omega-3 - DHA | 0.007g | N/A | |
| Omega-3 - DPA | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
37%
Minerals Daily Need Coverage Score
60%
50%
Comparison summary
Which food is lower in Cholesterol?
Falafel is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Falafel is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Falafel contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Falafel is lower in Saturated fat (difference - 0.726g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 33)
Which food is cheaper?
Club sandwich is cheaper (difference - $4)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.