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Groat vs. Club sandwich — In-Depth Nutrition Comparison

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How are groat and club sandwich different?

  • Groat is higher in copper, magnesium, fiber, phosphorus, and vitamin B2; however, club sandwich is richer in selenium and vitamin B12.
  • Daily need coverage for copper for groat is 112% higher.
  • Groat contains 8 times more fiber than club sandwich. While groat contains 10g of fiber, club sandwich contains only 1.2g.
  • Groat has less saturated fat.

Buckwheat and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.

Infographic

Groat 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.
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 MagnesiumMagnesium +621.9%
Contains more PotassiumPotassium +103.5%
Contains more IronIron +60.6%
Contains more CopperCopper +1136%
Contains more ZincZinc +79.1%
Contains more PhosphorusPhosphorus +61.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +427.8%
Contains more SeleniumSelenium +198.8%

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.
Groat
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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 B2Vitamin B2 +128.5%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70.3%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~31µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
1
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +259.8%
Contains more ProteinProtein +29.7%
Contains more FatsFats +136.8%
Contains more WaterWater +438.7%
Contains more OtherOther +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -76.2%
Contains more Mono. FatMonounsaturated fat +183.6%
Contains more Poly. FatPolyunsaturated fat +80.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Groat Club sandwich DV% diff.
Copper 1.1mg 0.089mg 112%
Manganese 1.3mg 57%
Magnesium 231mg 32mg 47%
Fiber 10g 1.2g 35%
Selenium 8.3µg 24.8µg 30%
Sodium 1mg 630mg 27%
Vitamin B12 0µg 0.47µg 20%
Phosphorus 347mg 215mg 19%
Vitamin B2 0.425mg 0.186mg 18%
Carbs 71.5g 19.87g 17%
Cholesterol 0mg 46mg 15%
Saturated fat 0.741g 3.109g 11%
Iron 2.2mg 1.37mg 10%
Zinc 2.4mg 1.34mg 10%
Vitamin B3 7.02mg 5.575mg 9%
Choline 47.8mg 9%
Protein 13.25g 17.19g 8%
Calcium 18mg 95mg 8%
Vitamin B5 1.233mg 0.826mg 8%
Potassium 460mg 226mg 7%
Vitamin B6 0.21mg 0.296mg 7%
Fats 3.4g 8.05g 7%
Vitamin K 8.7µg 7%
Polyunsaturated fat 1.039g 1.88g 6%
Calories 343kcal 220kcal 6%
Vitamin B1 0.101mg 0.172mg 6%
Monounsaturated fat 1.04g 2.949g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin E 0.61mg 4%
Vitamin A 0µg 35µg 4%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 61.5g 18.67g N/A
Sugar 4.68g N/A
Folate 30µg 31µg 0%
Trans fat 0.071g N/A
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 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
Groat 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
31%
Groat
37%
Club sandwich
Minerals Daily Need Coverage Score
109%
Groat
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 629mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 2.368g)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 54)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.6)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.