Filo vs. Club sandwich — In-Depth Nutrition Comparison
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How are filo and club sandwich different?
- Filo is higher in vitamin B1, iron, folate, and vitamin B2; however, club sandwich is richer in vitamin B6, phosphorus, vitamin B12, vitamin B5, and vitamin B3.
- Daily need coverage for vitamin B1 for filo is 31% higher.
- Filo contains 3 times more folate than club sandwich. While filo contains 88µg of folate, club sandwich contains only 31µg.
Phyllo dough 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 IronIron | +134.3% |
| Contains more CopperCopper | +13.5% |
| Contains less SodiumSodium | -23.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +763.6% |
| Contains more PotassiumPotassium | +205.4% |
| Contains more ZincZinc | +173.5% |
| Contains more PhosphorusPhosphorus | +186.7% |
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 | +214.5% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more FolateFolate | +183.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +662.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +36.9% |
| Contains more Vitamin B5Vitamin B5 | +173.5% |
| Contains more Vitamin B6Vitamin B6 | +886.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +248% |
| Contains more CholineCholine | +592.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.541mg | 0.172mg | 31% |
| Iron | 3.21mg | 1.37mg | 23% |
| Manganese | 0.476mg | 21% | |
| Protein | 7.1g | 17.19g | 20% |
| Phosphorus | 75mg | 215mg | 20% |
| Vitamin B6 | 0.03mg | 0.296mg | 20% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Cholesterol | 0mg | 46mg | 15% |
| Folate | 88µg | 31µg | 14% |
| Vitamin B2 | 0.341mg | 0.186mg | 12% |
| Carbs | 52.6g | 19.87g | 11% |
| Vitamin B5 | 0.302mg | 0.826mg | 10% |
| Vitamin B3 | 4.073mg | 5.575mg | 9% |
| Calcium | 11mg | 95mg | 8% |
| Zinc | 0.49mg | 1.34mg | 8% |
| Choline | 6.9mg | 47.8mg | 7% |
| Saturated fat | 1.47g | 3.109g | 7% |
| Sodium | 483mg | 630mg | 6% |
| Polyunsaturated fat | 0.923g | 1.88g | 6% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin K | 2.5µg | 8.7µg | 5% |
| Calories | 299kcal | 220kcal | 4% |
| Vitamin E | 0.08mg | 0.61mg | 4% |
| Potassium | 74mg | 226mg | 4% |
| Vitamin A | 0µg | 35µg | 4% |
| Magnesium | 15mg | 32mg | 4% |
| Selenium | 23.3µg | 24.8µg | 3% |
| Fats | 6g | 8.05g | 3% |
| Fiber | 1.9g | 1.2g | 3% |
| Copper | 0.101mg | 0.089mg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Monounsaturated fat | 3.149g | 2.949g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 50.7g | 18.67g | N/A |
| Sugar | 0.18g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.088mg | 0% | |
| Threonine | 0.194mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.49mg | 0% | |
| Lysine | 0.158mg | 0% | |
| Methionine | 0.126mg | 0% | |
| Phenylalanine | 0.359mg | 0% | |
| Valine | 0.286mg | 0% | |
| Histidine | 0.159mg | 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:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more CarbsCarbs | +164.7% |
| Contains more ProteinProtein | +142.1% |
| Contains more FatsFats | +34.2% |
| Contains more WaterWater | +61.1% |
| Contains more OtherOther | +39.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 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 | -52.7% |
| Contains more Poly. FatPolyunsaturated fat | +103.7% |
~equal in
Monounsaturated fat
~2.949g
