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  6. Mixed nuts vs. Club sandwich

Mixed nuts vs. Club sandwich — In-Depth Nutrition Comparison

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How are mixed nuts and club sandwich different?

  • Mixed nuts are richer in copper, vitamin E, magnesium, phosphorus, fiber, zinc, and selenium, while club sandwich is higher in vitamin B12.
  • Mixed nuts cover your daily need for copper, 91% more than club sandwich.
  • Mixed nuts contain 13 times more vitamin E than club sandwich. Mixed nuts contain 7.82mg of vitamin E, while club sandwich contains 0.61mg.
  • Club sandwich is lower in saturated fat.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +615.6%
Contains more CalciumCalcium +23.2%
Contains more PotassiumPotassium +179.6%
Contains more IronIron +90.5%
Contains more CopperCopper +919.1%
Contains more ZincZinc +150.7%
Contains more PhosphorusPhosphorus +112.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +36.7%

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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +1182%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more FolateFolate +167.7%
Contains more Vitamin CVitamin C +780%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +52.6%
~equal in Vitamin B1 ~0.172mg
~equal in Vitamin B2 ~0.186mg
~equal in Choline ~47.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 ProteinProtein +16.6%
Contains more FatsFats +570.2%
Contains more OtherOther +21.5%
Contains more WaterWater +2425%
~equal in Carbs ~19.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 more Mono. FatMonounsaturated fat +866%
Contains more Poly. FatPolyunsaturated fat +677.2%
Contains less Sat. FatSaturated fat -64.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Club sandwich DV% diff.
Copper 0.907mg 0.089mg 91%
Manganese 2.04mg 89%
Polyunsaturated fat 14.612g 1.88g 85%
Fats 53.95g 8.05g 71%
Monounsaturated fat 28.488g 2.949g 64%
Vitamin E 7.82mg 0.61mg 48%
Magnesium 229mg 32mg 47%
Phosphorus 456mg 215mg 34%
Sodium 5mg 630mg 27%
Saturated fat 8.711g 3.109g 25%
Fiber 7g 1.2g 23%
Vitamin B12 0µg 0.47µg 20%
Calories 607kcal 220kcal 19%
Zinc 3.36mg 1.34mg 18%
Selenium 33.9µg 24.8µg 17%
Iron 2.61mg 1.37mg 16%
Cholesterol 0mg 46mg 15%
Folate 83µg 31µg 13%
Vitamin B3 7.709mg 5.575mg 13%
Potassium 632mg 226mg 12%
Protein 20.04g 17.19g 6%
Vitamin B5 1.14mg 0.826mg 6%
Vitamin A 0µg 35µg 4%
Vitamin C 0.5mg 4.4mg 4%
Vitamin B6 0.352mg 0.296mg 4%
Vitamin K 5.7µg 8.7µg 3%
Calcium 117mg 95mg 2%
Starch 4.2g 2%
Choline 52mg 47.8mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin B1 0.189mg 0.172mg 1%
Vitamin B2 0.196mg 0.186mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 14.05g 18.67g N/A
Carbs 21.05g 19.87g 0%
Sugar 4.15g 4.68g N/A
Trans fat 0.055g 0.071g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
37%
Club sandwich
Minerals Daily Need Coverage Score
139%
Mixed nuts
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 625mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 5.602g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 24)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $3)
Which food is richer in vitamins?
?
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.