Ham vs. Club sandwich — In-Depth Nutrition Comparison
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A recap on the 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 more PotassiumPotassium | +27% |
| Contains more ZincZinc | +114.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +1087.5% |
| Contains more CopperCopper | +12.7% |
| Contains less SodiumSodium | -47.6% |
| Contains more SeleniumSelenium | +27.2% |
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 DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +338.4% |
| Contains more Vitamin B6Vitamin B6 | +35.1% |
| Contains more Vitamin B12Vitamin B12 | +38.3% |
| Contains more CholineCholine | +78% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +144% |
| Contains more Vitamin B3Vitamin B3 | +38.6% |
| Contains more Vitamin B5Vitamin B5 | +105% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +933.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.172mg | 49% |
| Sodium | 1203mg | 630mg | 25% |
| Zinc | 2.88mg | 1.34mg | 14% |
| Vitamin B3 | 4.023mg | 5.575mg | 10% |
| Selenium | 19.5µg | 24.8µg | 10% |
| Polyunsaturated fat | 0.54g | 1.88g | 9% |
| Calcium | 8mg | 95mg | 9% |
| Vitamin B12 | 0.65µg | 0.47µg | 8% |
| Vitamin B6 | 0.4mg | 0.296mg | 8% |
| Vitamin B5 | 0.403mg | 0.826mg | 8% |
| Choline | 85.1mg | 47.8mg | 7% |
| Protein | 20.93g | 17.19g | 7% |
| Folate | 3µg | 31µg | 7% |
| Vitamin K | 0µg | 8.7µg | 7% |
| Carbs | 1.5g | 19.87g | 6% |
| Saturated fat | 1.81g | 3.109g | 6% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Vitamin D | 0.8µg | 0.1µg | 4% |
| Magnesium | 14mg | 32mg | 4% |
| Fats | 5.53g | 8.05g | 4% |
| Calories | 145kcal | 220kcal | 4% |
| Phosphorus | 196mg | 215mg | 3% |
| Vitamin D | 32IU | 5IU | 3% |
| Vitamin E | 0.25mg | 0.61mg | 2% |
| Manganese | 0.054mg | 2% | |
| Potassium | 287mg | 226mg | 2% |
| Cholesterol | 53mg | 46mg | 2% |
| Monounsaturated fat | 2.62g | 2.949g | 1% |
| Vitamin B2 | 0.202mg | 0.186mg | 1% |
| Copper | 0.079mg | 0.089mg | 1% |
| Iron | 1.48mg | 1.37mg | 1% |
| Net carbs | 1.5g | 18.67g | N/A |
| Sugar | 0g | 4.68g | N/A |
| Trans fat | 0.071g | N/A | |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 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:
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 more ProteinProtein | +21.8% |
| Contains more WaterWater | +28.8% |
| Contains more OtherOther | +84.4% |
| Contains more FatsFats | +45.6% |
| Contains more CarbsCarbs | +1224.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 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 | -41.8% |
| Contains more Mono. FatMonounsaturated fat | +12.6% |
| Contains more Poly. FatPolyunsaturated fat | +248.1% |
