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  6. Garlic vs. Club sandwich

Garlic vs. Club sandwich — In-Depth Nutrition Comparison

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What are the main differences between garlic and club sandwich?

  • Garlic is richer in vitamin B6, vitamin C, and copper, yet club sandwich is richer in vitamin B3, vitamin B12, selenium, and phosphorus.
  • Garlic's daily need coverage for vitamin B6 is 72% higher.
  • Garlic has 7 times more vitamin C than club sandwich. Garlic has 31.2mg of vitamin C, while club sandwich has 4.4mg.
  • Garlic contains less saturated fat.

We used Garlic, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this comparison.

Infographic

Garlic 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.
Garlic
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 CalciumCalcium +90.5%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +24.1%
Contains more CopperCopper +236%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +28%
Contains more ZincZinc +15.5%
Contains more PhosphorusPhosphorus +40.5%
Contains more SeleniumSelenium +74.6%

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.
Garlic
Garlic
3
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 CVitamin C +609.1%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B6Vitamin B6 +317.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +662.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +696.4%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +411.8%
Contains more FolateFolate +933.3%
Contains more CholineCholine +106%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +66.4%
Contains more WaterWater +11.5%
Contains more ProteinProtein +170.3%
Contains more FatsFats +1510%
Contains more OtherOther +58%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -97.1%
Contains more Mono. FatMonounsaturated fat +26709.1%
Contains more Poly. FatPolyunsaturated fat +655%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garlic Club sandwich DV% diff.
Manganese 1.672mg 73%
Vitamin B6 1.235mg 0.296mg 72%
Vitamin C 31.2mg 4.4mg 30%
Vitamin B3 0.7mg 5.575mg 30%
Sodium 17mg 630mg 27%
Copper 0.299mg 0.089mg 23%
Protein 6.36g 17.19g 22%
Vitamin B12 0µg 0.47µg 20%
Selenium 14.2µg 24.8µg 19%
Cholesterol 0mg 46mg 15%
Saturated fat 0.089g 3.109g 14%
Fats 0.5g 8.05g 12%
Polyunsaturated fat 0.249g 1.88g 11%
Calcium 181mg 95mg 9%
Phosphorus 153mg 215mg 9%
Folate 3µg 31µg 7%
Monounsaturated fat 0.011g 2.949g 7%
Vitamin K 1.7µg 8.7µg 6%
Vitamin B2 0.11mg 0.186mg 6%
Potassium 401mg 226mg 5%
Vitamin B5 0.596mg 0.826mg 5%
Choline 23.2mg 47.8mg 4%
Calories 149kcal 220kcal 4%
Vitamin E 0.08mg 0.61mg 4%
Vitamin A 0µg 35µg 4%
Fiber 2.1g 1.2g 4%
Iron 1.7mg 1.37mg 4%
Carbs 33.06g 19.87g 4%
Vitamin B1 0.2mg 0.172mg 2%
Zinc 1.16mg 1.34mg 2%
Magnesium 25mg 32mg 2%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 30.96g 18.67g N/A
Sugar 1g 4.68g N/A
Trans fat 0g 0.071g N/A
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 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
Garlic 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
41%
Garlic
37%
Club sandwich
Minerals Daily Need Coverage Score
67%
Garlic
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.68g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 613mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 3.02g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 30)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.6)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.