Ham vs. Club sandwich — In-Depth Nutrition Comparison
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A recap on differences between Ham and Club sandwich
- Ham has more Vitamin B1, Zinc, Vitamin B6, and Vitamin B12, however, Club sandwich is higher in Vitamin B3, Selenium, Calcium, Vitamin B5, and Vitamin K.
- Ham covers your daily Vitamin B1 needs 49% more than Club sandwich.
- Club sandwich contains 2 times less Zinc than Ham. Ham contains 2.88mg of Zinc, while Club sandwich contains 1.34mg.
- Club sandwich has less Sodium.
Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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
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Potassium
+27%
Contains
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Zinc
+114.9%
Contains
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Calcium
+1087.5%
Contains
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Magnesium
+128.6%
Contains
less
Sodium
-47.6%
Contains
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Copper
+12.7%
Contains
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Selenium
+27.2%
Equal in Iron - 1.37
Equal in Phosphorus - 215
Contains
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Potassium
+27%
Contains
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Zinc
+114.9%
Contains
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Calcium
+1087.5%
Contains
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Magnesium
+128.6%
Contains
less
Sodium
-47.6%
Contains
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Copper
+12.7%
Contains
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Selenium
+27.2%
Equal in Iron - 1.37
Equal in Phosphorus - 215
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.
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Contains
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Vitamin D
+700%
Contains
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Vitamin B1
+338.4%
Contains
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Vitamin B6
+35.1%
Contains
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Vitamin B12
+38.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+144%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+38.6%
Contains
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Vitamin B5
+105%
Contains
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Folate
+933.3%
Contains
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.186
Contains
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Vitamin D
+700%
Contains
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Vitamin B1
+338.4%
Contains
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Vitamin B6
+35.1%
Contains
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Vitamin B12
+38.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+144%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+38.6%
Contains
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Vitamin B5
+105%
Contains
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Folate
+933.3%
Contains
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.186
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+21.8%
Contains
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Water
+28.8%
Contains
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Other
+84.4%
Contains
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Fats
+45.6%
Contains
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Carbs
+1224.7%
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
Contains
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Protein
+21.8%
Contains
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Water
+28.8%
Contains
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Other
+84.4%
Contains
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Fats
+45.6%
Contains
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Carbs
+1224.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-41.8%
Contains
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Monounsaturated Fat
+12.6%
Contains
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Polyunsaturated fat
+248.1%
Saturated Fat:
1.81 g
Monounsaturated Fat:
2.62 g
Polyunsaturated fat:
0.54 g
Saturated Fat:
3.109 g
Monounsaturated Fat:
2.949 g
Polyunsaturated fat:
1.88 g
Contains
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Saturated Fat
-41.8%
Contains
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Monounsaturated Fat
+12.6%
Contains
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Polyunsaturated fat
+248.1%
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.5g | 18.67g |
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| Protein | 20.93g | 17.19g |
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| Fats | 5.53g | 8.05g |
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| Carbs | 1.5g | 19.87g |
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| Calories | 145kcal | 220kcal |
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| Sugar | 0g | 4.68g |
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| Fiber | 0g | 1.2g |
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| Calcium | 8mg | 95mg |
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| Iron | 1.48mg | 1.37mg |
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| Magnesium | 14mg | 32mg |
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| Phosphorus | 196mg | 215mg |
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| Potassium | 287mg | 226mg |
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| Sodium | 1203mg | 630mg |
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| Zinc | 2.88mg | 1.34mg |
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| Copper | 0.079mg | 0.089mg |
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| Manganese | 0.054mg |
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| Selenium | 19.5µg | 24.8µg |
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| Vitamin A | 0IU | 359IU |
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| Vitamin A RAE | 0µg | 35µg |
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| Vitamin E | 0.25mg | 0.61mg |
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| Vitamin D | 32IU | 5IU |
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| Vitamin D | 0.8µg | 0.1µg |
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| Vitamin C | 0mg | 4.4mg |
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| Vitamin B1 | 0.754mg | 0.172mg |
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| Vitamin B2 | 0.202mg | 0.186mg |
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| Vitamin B3 | 4.023mg | 5.575mg |
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| Vitamin B5 | 0.403mg | 0.826mg |
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| Vitamin B6 | 0.4mg | 0.296mg |
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| Folate | 3µg | 31µg |
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| Vitamin B12 | 0.65µg | 0.47µg |
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| Vitamin K | 0µg | 8.7µg |
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| Tryptophan | 0.251mg |
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| Threonine | 0.931mg |
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| Isoleucine | 0.918mg |
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| Leucine | 1.661mg |
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| Lysine | 1.775mg |
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| Methionine | 0.553mg |
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| Phenylalanine | 0.904mg |
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| Valine | 0.908mg |
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| Histidine | 0.75mg |
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| Cholesterol | 53mg | 46mg |
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| Trans Fat | 0.071g |
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| Saturated Fat | 1.81g | 3.109g |
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| Omega-3 - DHA | 0g | 0.007g |
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| Omega-3 - EPA | 0g | 0.004g |
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| Omega-3 - DPA | 0g | 0.004g |
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| Monounsaturated Fat | 2.62g | 2.949g |
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| Polyunsaturated fat | 0.54g | 1.88g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
45%
39%
Minerals Daily Need Coverage Score
55%
50%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 4.68g)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 1.299g)
Which food contains less Sodium?
Club sandwich contains less Sodium (difference - 573mg)
Which food is lower in Cholesterol?
Club sandwich is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich is cheaper (difference - $0.5)
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.
Which food is richer in vitamins?
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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.