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  6. Miso vs. Club sandwich

Miso vs. Club sandwich — In-Depth Nutrition Comparison

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Summary of differences between miso and club sandwich

  • Miso has more copper, vitamin K, fiber, iron, and zinc, while club sandwich has more selenium, vitamin B3, and vitamin B12.
  • Miso covers your daily need for sodium, 135% more than club sandwich.
  • Miso contains 5 times more copper than club sandwich. While miso contains 0.42mg of copper, club sandwich contains only 0.089mg.
  • The amount of sodium in club sandwich is lower.

These are the specific foods used in this comparison Miso and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Miso 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.
Miso
Miso
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
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 +50%
Contains more IronIron +81.8%
Contains more CopperCopper +371.9%
Contains more ZincZinc +91%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +66.7%
Contains more PhosphorusPhosphorus +35.2%
Contains less SodiumSodium -83.1%
Contains more SeleniumSelenium +254.3%
~equal in Potassium ~226mg

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.
Miso
Miso
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
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 +25.3%
Contains more Vitamin KVitamin K +236.8%
Contains more CholineCholine +51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +775%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +75.5%
Contains more Vitamin B3Vitamin B3 +515.3%
Contains more Vitamin B5Vitamin B5 +145.1%
Contains more Vitamin B6Vitamin B6 +48.7%
Contains more Vitamin B12Vitamin B12 +487.5%
Contains more FolateFolate +63.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
2
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 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 +27.7%
Contains more OtherOther +440.5%
Contains more ProteinProtein +34.4%
Contains more FatsFats +33.9%
Contains more WaterWater +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 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 -67%
Contains more Poly. FatPolyunsaturated fat +53.4%
Contains more Mono. FatMonounsaturated fat +163.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Club sandwich
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium 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 Miso Club sandwich DV% diff.
Sodium 3728mg 630mg 135%
Manganese 0.859mg 37%
Copper 0.42mg 0.089mg 37%
Selenium 7µg 24.8µg 32%
Vitamin B3 0.906mg 5.575mg 29%
Vitamin K 29.3µg 8.7µg 17%
Fiber 5.4g 1.2g 17%
Vitamin B12 0.08µg 0.47µg 16%
Cholesterol 0mg 46mg 15%
Iron 2.49mg 1.37mg 14%
Zinc 2.56mg 1.34mg 11%
Vitamin B5 0.337mg 0.826mg 10%
Protein 12.79g 17.19g 9%
Saturated fat 1.025g 3.109g 9%
Fructose 6g 8%
Phosphorus 159mg 215mg 8%
Vitamin B6 0.199mg 0.296mg 7%
Polyunsaturated fat 2.884g 1.88g 7%
Vitamin B1 0.098mg 0.172mg 6%
Monounsaturated fat 1.118g 2.949g 5%
Vitamin C 0mg 4.4mg 5%
Choline 72.2mg 47.8mg 4%
Vitamin E 0.01mg 0.61mg 4%
Magnesium 48mg 32mg 4%
Calcium 57mg 95mg 4%
Vitamin B2 0.233mg 0.186mg 4%
Vitamin A 4µg 35µg 3%
Folate 19µg 31µg 3%
Fats 6.01g 8.05g 3%
Carbs 25.37g 19.87g 2%
Calories 198kcal 220kcal 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 19.97g 18.67g N/A
Potassium 210mg 226mg 0%
Sugar 6.2g 4.68g N/A
Trans fat 0g 0.071g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 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
Miso 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
23%
Miso
37%
Club sandwich
Minerals Daily Need Coverage Score
108%
Miso
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 2.084g)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 3098mg)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 61)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $3.4)
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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.