Hamburger vs. Club sandwich — In-Depth Nutrition Comparison
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Differences between hamburgers and club sandwich
- Hamburgers are higher in vitamin B12, iron, zinc, fats, and folate; however, club sandwich is richer in phosphorus, vitamin B5, and vitamin B6.
- Hamburgers' daily need coverage for vitamin B12 is 40% higher.
- Hamburgers have 2 times more zinc than club sandwich. While hamburgers have 2.87mg of zinc, club sandwich has only 1.34mg.
- Club sandwich has less saturated fat.
The food types used in this comparison are Fast foods, hamburger; double, regular, patty; plain and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more IronIron | +110.2% |
| Contains more ZincZinc | +114.2% |
| Contains less SodiumSodium | -34.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more PhosphorusPhosphorus | +58.1% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +26.2% |
| Contains more Vitamin B2Vitamin B2 | +34.4% |
| Contains more Vitamin B12Vitamin B12 | +206.4% |
| Contains more FolateFolate | +80.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +166.5% |
| Contains more Vitamin B6Vitamin B6 | +45.8% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 24.8µg | 45% | |
| Vitamin B12 | 1.44µg | 0.47µg | 40% |
| Iron | 2.88mg | 1.37mg | 19% |
| Zinc | 2.87mg | 1.34mg | 14% |
| Phosphorus | 136mg | 215mg | 11% |
| Fats | 14.36g | 8.05g | 10% |
| Vitamin B5 | 0.31mg | 0.826mg | 10% |
| Polyunsaturated fat | 0.38g | 1.88g | 10% |
| Sodium | 414mg | 630mg | 9% |
| Manganese | 0.217mg | 9% | |
| Choline | 47.8mg | 9% | |
| Saturated fat | 5.096g | 3.109g | 9% |
| Vitamin B6 | 0.203mg | 0.296mg | 7% |
| Vitamin K | 8.7µg | 7% | |
| Folate | 56µg | 31µg | 6% |
| Monounsaturated fat | 5.495g | 2.949g | 6% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin B2 | 0.25mg | 0.186mg | 5% |
| Calories | 295kcal | 220kcal | 4% |
| Vitamin A | 0µg | 35µg | 4% |
| Vitamin E | 0.61mg | 4% | |
| Vitamin B1 | 0.217mg | 0.172mg | 4% |
| Magnesium | 20mg | 32mg | 3% |
| Fructose | 2.03g | 3% | |
| Carbs | 24.1g | 19.87g | 1% |
| Vitamin D* | 5 IU | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Calcium | 102mg | 95mg | 1% |
| Fiber | 0.9g | 1.2g | 1% |
| Vitamin B3 | 5.365mg | 5.575mg | 1% |
| Protein | 17.08g | 17.19g | 0% |
| Protein per 100 calories | 5.8g | 7.8g | N/A |
| Calories per 10 g protein | 173kcal | 128kcal | N/A |
| Weight per 100 calories | 34g | 45g | N/A |
| Unsaturated / Saturated Fat ratio | 1.2 | 1.6 | N/A |
| Net carbs | 23.2g | 18.67g | N/A |
| Cholesterol | 47mg | 46mg | 0% |
| Potassium | 226mg | 226mg | 0% |
| Sugar | 4.15g | 4.68g | N/A |
| Copper | 0.091mg | 0.089mg | 0% |
| Trans fat | 0.814g | 0.071g | N/A |
| Tryptophan | 0.206mg | 0% | |
| Threonine | 0.666mg | 0% | |
| Isoleucine | 0.716mg | 0% | |
| Leucine | 1.319mg | 0% | |
| Lysine | 1.226mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.677mg | 0% | |
| Valine | 0.823mg | 0% | |
| Histidine | 0.505mg | 0% | |
| Omega-3 (EPA) | 0.004g | N/A | |
| Omega-3 (DHA) | 0.007g | N/A | |
| Omega-3 (DPA) | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.08 g
Fats:
14.36 g
Carbs:
24.1 g
Water:
42.67 g
Other:
1.79 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +78.4% |
| Contains more CarbsCarbs | +21.3% |
| Contains more WaterWater | +23.1% |
~equal in
Protein
~17.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.096 g
Monounsaturated fat:
Mono. Fat
5.495 g
Polyunsaturated fat:
Poly. Fat
0.38 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains more Mono. FatMonounsaturated fat | +86.3% |
| Contains less Sat. FatSaturated fat | -39% |
| Contains more Poly. FatPolyunsaturated fat | +394.7% |
